Third bjj class! 3 hours in. Worked on Americanas from mount. Later we practiced what to do if an opponent grabs his arm, transition to an arm bar. Finally we went over what to do if an opponent pulls his wrist back, Go for a wrist lock.

At night started the smolov bench routine again so for day one i did 6x6 of 80 kg. Then I did some assistance stuff followed by situps and then 2 rounds of shadowboxing.

Bjj class 2

Just had my second bjj class. Went over arm bars from mount. Hope to really get into it as I've always wanted to. Gym did sprints then shoulder and finished with 30 secs on 30 secs off 1000m row

End of lifting burner

7 sets of .22 km sprint at 16.5 then 10 burpees for time

Running update

Now up made it to running for 30 mins starting at 14.0 kmph. At 23 minutes I increase to 14.1 and by 25 mins I was increasing the kmph each minute. Completing 7k in just under 30 minutes. I ran a bit more to finish at 4 miles and a half at 31 some mins.

First goal was to get
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5k in 19.55 started at 15.1

Running commit commit!

Next run 30mins starting at 13.7
Last run was at 13.6 but due to increasing speed towards then end finished at 13.65 average. Plan to beat it next run on friday.
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Slow as hell jogging

Today felt slow as hell on my jog and got really winded. Not sure if its cause i have been over training a bit or cause my diet is kind of weird. Next run= sprint at 16 for 1 min rest 1 min x 10 increase the speed by .5 each set