84,4 - I'll do an extra cardio

It's first of May and I had too much do-nuts. Today we'll do to watch my daughters premier show. It's a long way - 200 km. I don't have time to workout, but as I'm not dropping weight - I'll do a morning run - just to burn some calories. And it's not bad for cardio either.

84,2 - old man karate with self defence

It,s early in the morning and I'm getting ready to spar and do a little body weight workout before work.

83,1 - White belt basic strength day 8

I'm half way in my weight training program. It's a starting program and develops more endurance than actual strength. Next step would be to add loads and start building some muscle and strength. I'm just happy to have a program to follow - doing something progressive is better than "this and that". I'd like to have the same situation with BJJ training. Maybe BJJlibrary could be a possibility.

83,7 - Mixfit and Honda NC700S

Today I'll ride to Mixfit training with my new Honda. Just testing how to transport all the gear:-) Sunday garage aca mixfit has been a over long session of boxing, grappling, kickboxing and gym with a finishing sauna so I'll be quite tired after the session. OK it's movie time with my wife so I have two hours to recover:-) I done a preliminary measurement with Omegawave. All measures were at the max, but stress was 2 out of 7. I'll repeat the measurement after my training session. (Yesterday I had to take an extra recovery day and looks like it paid of today. I'm ready for training.) Just a note to all GG2 friends. I will not be on the forum. I signed of just to actually practise more. If I don't get more mat time, I'll get more visualization time.

84 - Visualization and new start

I've been a little worried about my basics in BJJ and flexibility - and golf. Golf season is starting in few days and I have not been training. So it's time to arrange my day in a different manner. I need to work more on my technique, but save time for golf. I'll cut on surfing internet and different discussion groups and use the time on visualization. I'll watch my old DVD's but do the drills - with or without a partner. (Ten minutes a day is enough - more than nothing.) So gym is 2 - 3 times per week. Golf is 4 - 5 times a week. "Mixfit" - martial arts is 3 times and partner rolling... 2 - 3 times per week. So it still makes 2 training or playing session per day...

visualization

A very good way to practise bjj techniques is to drill against an imaginary opponent. It might not make suprising moves like a real one, but you can get some reps in and reps are needed to master different techniques. I did my first imaginery drill today and I'll repeat it at least two weeks to see if the idea is any good.

83,7 - two times a day is much

I

did two workout sessions yesterday and today I'm happy that guys cancelled our morning session. Even thou I did low intensity, I'm not recovered from yesterdays workouts. Good news is that I just need to wait and I'll be stronger that day before:-)

BJJ training is still a little blur... I'm not satisfied with my program - or progress in doing the program.

84,2 - time slots are reserved - content is missing

My latest idea to systematize my training is plan fortnight ahead. So I planned the time slots and I have a program for physical workouts, but BJJ drilling or skills are not set yet. It's coming:-)

83,8 - fortnight plan

I've been doing my 5 month program for dropping fat and gaining muscle. For BJJ I think I need a two week plan. Can make schedules for a longer period because babysitting messes up my plans. What if I take one technique and try to work it for two weeks? And if I don't have it, continue with it next two weeks or build something else - a counter or a combination to it. Sounds good. Now I need to sell it to my training partners. (Or do they need to know what's my agenda?)

83,6 - BJJ class

Today I'll try to get to BJJ class. I have not been in regular lessons for a while. I'll try to figure out my own training plan, but it's a little challenging because it would be very important to have a training partner. In my goals sheet I have a goal to build a training community of 5 partners. I'm getting there. For daily training I have video instructions and mental drills - this is not working as I don't have a progressive plan. I'm not consistent in my lessons. (Gracie Jiu Jitsu was is good for having a very good curriculum for learning... maybe I should get back to it.) So next I need to find a curriculum for my personal bath... to what? Good physical condition. That's the main goal for my Martial Arts training... and the answer is "YES". If one can see progress in developing skills, it will motivate to physical training too.

84,1 - old man karate

Last night I left my gym 21:30 and started old man karate in the morning 7:30. Not much partners showed up as one had a happy family event. New baby last night. Productive, this old man karate:) Today is massage so no training in the afternoon. My second article was published today. I'll comment it more on the other blog.

Stress - antisipation of something good

Stress is often good. Problem is if it for too long time. Omegawave measurements show that I have had minimum stress so I can take few bad nights like last one. We sold our apartment from Spain and stress is about all the things that has to be done to get finish the deal. I'll try not to let it affect my training. Today we are going to gym - late and tomorrow I'll be doing "old man karate" very early in the morning. I'll have just time to sleep between workouts. I need to run more or do something cardio.

83,3 - learning a lot

Today I did an early morning training sessions with some oldies - karateka near 40 years. I was worried about starting 7:30 but it it was low intensity - very nice start for the day. We did all ranges - starting from kisking range to punching, trapping and grappling. In KIHU I am having very good discussions, like old guys like my need to take their protein after workout otherwhise muscle don't grow. Also I might get training partners for wrestling... which I have not done - so a learning opporturnity:-)

82,9 - 6 week at KIHU

I started my 6 week internship in KIHU

And missed my bjj drilling session in the morning. I'll do gym in the evening. I don't know how this will work out as new job has new routines. I'm hoping that I will know much more after this period - know more about training :-)

83,2 - DOM

Delayed onset muscle soreness ... and it feels good. My pecs are little sore from yesterdays workout - that's what a new routine does:-) Today mixfits meet at our garage and we'll do some 2 - 3 hours of combat based workouts and sparring.
After workout and lunch my leg are heavy. I'm not sure if I can make from dinner table to sofa.

83,4 - new workout

Today we went to universities gym. I did a new workout PowerDojo day1 white belt workout:-) And tomorrow I'll do Cage Cardio - the Descented workout. It's refreshing to change a workout... and Omegawave worked too - and I might have sold our flat from Spain. Not a bad day:-)

83,3 - Messed up mentally - again

I have 6 weeks to my BIG goal. BIG? I've set it my self and it's for me so it's most important:-) It's the goal to get more muscle to legs and cut some fat. I think I am still in schedule, but need to sharpen up a little. Maybe skip eating for a while - one or two weeks with out any food would do it. Today my long time training partner will be able to workout after his skiing accident and a broken leg. Other goal would be to get to bjj class and roll.

 I accepted an invitation to be Finland representative for Institute of Martial Arts and Science.

And Omegawave guy drove 600 kilometers just to check what is wrong with my system. I'll continue the trial.

Rolling and learning

I feel a little heavy so I did not step on the scale - chicken! Today I started with nogi rolling with one fellow teacher and one student. Very good session. Might even end up in getting my self with fellow Martial arts practitioners to hit and kick on Tuesday and Friday morning in future

I've done my clave routine, but have not done cardio. I've been active in watching instructional videos, but not sharp enough in drilling them.

I'll get my new bike in two weeks....

83,5 - baby sitting

I did not ride my bike to work as planned. It snowed too much during last night.

84,3 - MixFit and "the Drill"

Back home and ready for Sunday garage - mixed martial arts functional fitness training. Today I'll try Scully's "the Drill" as a warm up. We are rolling nogi, but theme might be, how to nail your opponent to the mat. (How to control his hips or shoulders or head.) In boxing we'll continue crazy monkey drills - today we'll counter while we are stepping away after an attack. In kick boxing - it we'll try to move more around are opponent. Gym will be the workout from p90x lower PAP - or Scully's workout for white belts or both? Is it too much?

83,7 - massage and theory

Today is watching youtube and Grappler's Guide videos. Had my massage. Tomorrow is a travelling day.

84,1 - doing the program

Not a bad day:-) I did some BJJ in the morning and did my p90x PAP workout with an extra calve set. I did what I planned.

Very important goal is to build a training group. I have to do more work on this. Maybe some FB and some other kind of social networking. Rolling regular keeps you in good physical condition:-)

83,7 - lots of theory, some strength

I have two months until my final InBody measurement. Goal is still to add more muscle to legs and drop 2 - 3 kilos fat. I'm not worried about burning fat and I do have a program for gaining muscle. I did legs yesterday and today I can feel it - just a little, but still I think it worked.

In BJJ I am in a total theory session. Very much thinking on how to improve. (I know that best way to improve would be to roll, but it is not happening. Maybe after 10 days :-) One of my most important guestions is how to create a solid training group. I think that 5 persons who'd have a similar schedule would be enough. I think it does not need to be a permenent group, just that folk commits for say 2 months to roll and drill. (Commitment does not have to be written or even conscious. Just a note for me not to expect that same people will roll for ever.) Next training group to make would be for six weeks... April 15 to 1 of June.
I need partner who would like to roll in the morning for 1 - 2 hours from 8 to 10? Maybe every second day?

I'm also working on my game plan, but it's more like a training curriculum for me.

Spring is coming

It's nice weather here in Oslo. Recovery is working as planed - no physical activity:-)

My next discipline to get to know

83,7 - Norway

It's going to be a recovery week. I'll be visiting Oslo. No training, no jogging, no thinking about martial arts... just being with my family.

After Easter I'll start my high intensity training session to get muscles to legs. My InBody measurement is in May and goal is to get more muscle to legs. If I get 3 kg in half a year... that would be a fault in measurement:-)

Seriously 1,5 kg would be a great amount for a not so young dude like me.

One final note. I've been testing Omegawave monitor and I am sorry to say that it has a lot of development to do before it's a consumer device. I have a three months trial, but I will not be needed to test it longer than one month. I'm sending it back - I'm not even going to use it for free.

83,4 - cardio

It was a perfect day for skiing so I did 15 km cross-country. Probably my last for this season, because we are visiting Oslo, Norway - My newest grandchild... and her parents, too.

I did the skiing and next I'd like to combine watching DVD lessons and doing drills. (Maybe not today, but here is an idea - could I do a workout by imitating some movements from lessons? Little like a kata, but keeping my butt down and trying to work my legs but imaging a BJJ pass or a Wing Tsun technique? Two flies with one move...?) 

83,1 - massage, recovery

Today is a lazy day. I had a massage and cut my hair. Main event is in the evening when I'll go and check WTF- Wing Tsun Finland. I did some reading for next research article. Maybe I'll watch some BJJ lessons from a DVD - or something.

82,9 - it's Sunday garage

We'll do mixfit today and goal is to warmup with grappling drills and punching drills. After stretching will do some rounds of technical sparring with an idea of observing opponents reactions to our attacks.

More stretching and then kickboxing and again observe opponents reactions.
Then we'll have a cardio session with a heavy bag and return to mat for some closed guard technical rolling and finish the session with a 30 minute functional leg routine and sauna.

If it goes like last time it's about 3 hours including the sauna. Time flies when you are having fun:-)

83,6 - WTF

I'm planning to learn about "WTF" - Wing Tsung Finland:-)

I've googled and watch Youtube. Looks like interesting but has the same problem as Aikido. It does not test the techniques. I thin I learned something in Aikido and I'll probably learn something in WTF.

Today I'll do some BJJ and spar few round boxing in our open mat session.

DAM .. it's a good feeling after a hard workout... After I recover, I'll go to sauna.

83 - cut day - eat often

Today I'll have a massage, but before that I'll do an kettle bell workout from a DVD. Never done it and I'm lucky that my kettle bell is too light. I'm expecting not to have to push very hard. Just learning the ropes.

Today is a fat cut day in my Intermitten Fasting schedule. Cut day means low in calories, but high portion of proteins and not so much carps. I'm trying to fight the feeling of hunger and also fight low energy by planning my "snacks" before hand for the whole day.

Plan is to eat ever 2 - 3 hours. I had my breakfast at 8 so I'll have a snack after Kettle bell workout about 10.30 - 11.00. (Salad and cottage cheese)
After massage at 13:30? (Lunch - I don't know)
Salad with my grand child at 16:30 - she'll have chicken nugets.
At 18:30 sandwich (maybe with a boiled egg )   and class of milk.
at 21.00 cub of tea and honey.

83,5 - Mixfit

It's Sunday and our mixed martial arts fitness session. Last week it took 3 hours. I'm aiming at 1,5 hours, but as we have so many disciplines - kicking, boxing, grappling, heavy bag (cardio) and finally a functional gym workout for legs and core which takes more than half an hour... We end the session with a sauna.
It was low intensity, "talkative", but fun. 3 hours and finished with a semihard functional workout.

Insight

One should not try to get in to better shape than one can maintain. Physical condition is not sustainable. "Use it or loose it" If you don't have time to keep your muscle or cardio, there is no reason to trim them to extreme. Aim for what you can maintain.

84,1 - crosscountry skiing

Weather is perfect for skiing. I did watch some BJJ lessons on DVD in the morning, but it would be silly to go in side on a weather like this.

85,1 - and getting even bigger!

Ok. Looks like work does not suite me or my goals to drop weight. Luckily I'm due to 2 weeks of not having to teach. It's time to get back to intermitten fastening! And growing muscle. Today I'll run home from work (so, today - Friday is still a working day:-) In the evening I'll go to gym or to BJJ class.

I'll start fastening tomorrow. Today we are having pizza.

84,9 - getting fatter???

My plan to loose fat is backfiring. I need to sharpen up and check my eating. Eating to much makes fat - moving the right amount makes muscle. I'm missing both targets!

Today in the morning I'll do a kettle-bell workout for youtube

84,7 - snow and bjj

It has snowed about 15 cm during night so a small morning workout is waiting before going to work. In the evening it's BJJ class.

84,7 - running home

Looks like I did not drop weight yesterday. Today I'll run home from work and post my research article to IMAS IQ. If I have energy I'll try to start stretching.

83,7 - cut and recovery

In diet today is a cut day - low carps. In exercise it's a recovery day. Maybe I'll do Yoga and watch some BJJ lessons.

Mixfit - bjj, boxing, kicking, gym

My legs have not recovered from Fridays running. It just tells me that I need to run more often. Programming next week looks bad. It's difficult to include leg training sessions. I just need to take the time in the evenings and do it at home.

84,3 - game plan

To develop my grappling, I've started to do a new game plan with a mind map application. I need to figure out the setup for each technique. I've started from standing up and I have a fair mental image of what I'd like to do. It's totally different situation when actually grappling.

Today is a technical rolling and drilling session so I have a possibility to test some techniques.

84,6 - getting it together

My schedule is messed up. Biggest hindrance is work and next is babysitting. First kills day light and second takes all the evenings --- BUT I see light at the end of the tunnel. (Hope it's not a train:-) I've been watching 1 hour lessons on BJJ and I think I'll keep it up. I've also started to drill the same lessons I've been watching to get more understanding. Drilling is insufficient. I can't get to the mat enough. It's difficult to match times with partners and also to find a free mat to practise on. One of the processes I've signed my self is to make a new game book. (Or make my first real one:-) I've started from standing up - and lot of my play comes straight from Ribeiros Revolution DVD. I'm just modifying it a little to fit me.

So idea is to study, if I don't have an opportunity to drill and do cardio and legs every second day.

84,3 - should not have lunch in school

Having a big lunch is not good for my diet. Today is a low intensity day - I did plan a cardio workout, but looks like I'll do it by driving a car...

83,9 - omegawave is working

I did my first measurement on omegawave. Rest hr was 39 and I am ready for intensive workouts. BUT I am babysitting... and also tomorrow. No problem. Time will come and I'll get to workout and test the monitor more:-)

83,0 -recovery and waiting for delivery

On Thursday my Omegawave recovery monitor has been send to me and today it might be delivered. If post is on schedule. Today is a full day at work and babysitting after it so no physical activity.

Hope I can produce some mental activity- and watch some BJJ clips during my working day.

My last Aikido class was today

I've been taking a basic course in Aikido and today was my final day. We've been iåntroduces all the techniques needed to graduate 6kyu. I'll skip it and concentrate more on BJJ or maybe I'll go back to Judo.

83,7 - Mixfit and Aikido

I'll do mixed martial arts fitness workout today - it's grappling, boxing and functional gym workout. In the evening I'll practise Aikido techniques.

I'll try to redo my "gamebook" for BJJ - thanks to Shanny's suggestion. I'll start doing it step by step. First idea was just to write down all the positions and figure out what I want to do, but what's the rush - why not do it well.

I'll start standing up - that's how the match starts:-)
First question is what is important to recognize. What are the main elements of stand up game? Is it grips, opponents posture, distance, movement - like pushing pulling or just following your lead?

To I need to make different plans for open stance and close stance? If my opponent is leaning forward? Or dancing a fair distance a way from me so that I can only grip his leave? Or pushing and pulling and trying to break my balance?

Working on this...

84,1 - Ribeiro in garage

Today I'll try to do Ribeiro's Revolution DVD - 1 lesson with a partner. I don't know if the DVD is designed as a training guide or a lesson plan, but I'll find out. I'll do some takedowns and slow roll for warm up.

We did mount from the DVD - did not get a lot of techniques done, but drilled some variations and combinations. I think it worked very well, Warm up was slow roll and cool down slow roll a little tighter.

Next time we'll slow it up more, but keep the tightness and detail of the techniques. 

84,2 - PAP lower body - Movie - BJJ

I did my morning workout for legs and next is a movie with my grandchild. If all goes well, I'll catch the evenings BJJ class. Very excited about Saulo Ribeiros DVD about BJJ.

84,5 - second recovery

I'm still feeling tired so a second recovery day is needed. I need to get my technique training in order. I've been watching instructional videos but I know that all techniques need to be drilled - and also tested during rolling. I'll take a nap:-)

83,6 recovery

I ordered a new device to follow my training ... An omegawave monitor that measures training potential or recovery from prevous workouts. And I'll be rolling tomorrow:-)

83,6 Family is growing

I'm babysitting my grandchild this week so I have only monday and friday mornings to roll. No one wanted to roll today, so I'll go skiing. Sunday was a nice day. I got a new grandchild and maybe two new members to my Sunday mixfit sessions (my garage). I'm not doing gjj at the garage, but more like mixed training with a focus on bjj.

Warm up for Sunday

recovery day

83 - bjj open mat and legs

Yesterdays BJJ was hard - hard for me. I had problems recovering - maybe Aikido in the evening help. It has very low intensity yesterday. Today I'll roll for 90 minutes and do some boxing after it (Crazy monkey -style) and in the evening I have my leg routine. I think I'll do P90X2 PAP Lower again. (Don't have to think, just follow instructions from DVD).

I'm still feeling a little stiff today and today will be 2 - 3 harder workouts than yesterday. I need to make Saturday a recovery day. Muscle grows when you are resting! Workout is just a teaser for muscles, but rest and nutrition are what helps muscle to grow. (Have to remember this and let them get bigger...)


I tried to do the pass on the video. On the first attempt, my opponent did a sweep. I did not have a good base. My legs were pend and not enough pressure to his thigh. Next time I'll be more careful.

83,7 - no legs today

Focusing on legs means legs every other day - or three times a week. Today I'll be rolling Bjj in the morning and doing Aikido in the evening. Tomorrow is a leg-day, but with some adjustments. I need to do legs at home in the evening. It's not ideal, but... that's the way the cookie crumples.

84 - focus on legs

I've been kind of working my legs for some years. BUT not really... Now I'll do my workouts, but do first my leg workout and schedule my week so that I'll get 3 lower body workouts for every week. One of the workouts should be hard! Program like 5x5 was good and I'll continue it when my back gets better. Maybe in 2 - 3 weeks.

Recovery day is a "must"

I'm doing Aikido, BJJ, Gym and Cardio. Some kind of goal is to do 3 workout each in one week. That's 12 workouts - in six days. One day has to be a recovery day.

I need to start buying sports tape otherwise I'm not keeping in one piece: wrist and knee are the worst, but back is also sending Morse signals to slow down.

Yesterday I've managed to not exercise! It's good. Today I can start my new leg routine with P90x2 pap low dvd workout. (And if all goes well, I'll be at Bjj class in the evening.)

83,3 - checking my scale

Today is my first check to see if my intermitten fastening is working. Plan is to lose fat, not muscle. It's not quite exact as I'm not going to the same inbody scale as first time, but this is free:-) Other factor is that I've only done the program for 5 weeks since the first measurement. Not much can happen in 5 weeks - well fat can burn, but can one grow muscle so much that it can be detected in a inBody measurement. We'll see:-)

Looks like my program works! I've lost 3,6 kg fat and gained 300g muscle during 5 weeks. Muscle gain is in legs and 300 in each. I know that it does not add up. 300g + 300g = is not 300g but that's what the paper says:-)

Conclusion is that fat is 14,8% now and it was 18,8%  earlier and muscle mass has not decreased!
I think I need about 1 kg muscle mass for each leg and I have 2 kg mid body fat to lose. So just drop the belly to legs and turn fat in to muscle tissue:-)

And InBody had my weight as 82,6 kg and at home it has 83,3.

83,9 - tommorrow inBody

Today I'll go rolling BJJ in the morning and Aikido in the evening.

BJJ-drills-sunday Mixfit

BJJ-drills-1 - Vidéo Dailymotion

83,9 - crosscountry - low intensity cardio

Just watch out next monday - I have a "new" trick...

83,2 - back problem

Feels like my back is trying to send a message that I should slow down. Yesterday I my back was aching, but I went to aikido class and back felt much better after it:-)

Today I'll roll in the morning and in the evening I'll do my gym workout. I have to drop the loads on squats, but scale up the reps. It might be good for variation, but still I'm feeling like a looser. I know I can squat 72,5 kg 5x5 easy, but if my back can't take it... There must be something wrong with my form.

84,3 - one step backwards

I tried to do a progressive squat routine 5x5 and adding load 2,5 kg weekly. It's still in very light weights, but my back can't take it. I have to take a brake from the program - or adjust it a little. I'm going to do max deep squat with light weight but max repetitions. Like 40 kg to failure? And good form dead lift with 60 kg and high reps. Otherwise my gym workout can continue similar for a while.

I'll do some rolling today in the morning. I'll try to move all the time and keep in mind the space concept. It's easy to understand, but what about applying in rolling.

84 - recovery day

Today I might do some stretching, but nothing more. It's recovery and it means my body has an opportunity to construct/ build the muscle I've been working for. I'll write something about bone density and martial arts.

82,8 - crosscountry and gym

It's going to be an active day. After washing yesterdays two gi's I'll do a HIIT with crosscountry. The same 10 x 1 minute 90% intensity with 2 minute cool down. (Cool down will lower my heart rate to 70% of max). It's a good aerobic workout. After a lunch I'll go to University to refresh my SPSS skills for a 4 hour lecture. And then hit the gym to do my squats (72,5 kg) and other moves, too.

83,5 - fatso limit is getting closer

I have a personal fatso limit 82 kg. I'm only 1,5 kg over it and closing the cab fast. My plan in January was to get to normal weight in April, but it's looking good at the moment. I have a free rolling session in the morning and Aikido in the evening.

84,1 - Mixfit day

Yesterday was 1 hour of no gi rolling. Today is my mixed martial arts fitness day. It has evolved to more like free sparring day:-) Some heavy bag workout, rolling, boxing and kicking pads. And of course squats. Today it's 4x5 (70kg). I'll be doing some Aikido also - it's more like a cool down for mixfit workout:-) (I was able to get an extra inbody measurement for next week. It will give a hint if my intermitten fasting routine is working. I know that my weight is going down, but am I loosing fat - or muscle or both? Or loosing a lot of fat and gaining muscle?)

83,7 two workout per day

Today is only one workout, but in previous week I've done two sessions per day. I'm starting to feel it. Neck is stiff. It might be from several qilliotine's too. Looks like I'll be doing a lot of bjj for coming weeks. Bjj is a powerful medisine for burning fat.

83,6 - Plans change, but fat for ever

Ok - yesterday I was doing my morning exercise p90x2 core workout and I got an urgent call to go to babysit my grandchild. During the day I checked if my Saturday garage session is still on - and it was not. My training partner has a match and can't make it.

When plans change you just have to make new ones:-)

Today is a bjj sparring session in the morning. And my gym workout in the afternoon. And squat is still the main event in gym - 5x5 (70kg). It's not the hardest part - my cardio at the gym is most demanding. Today I'll try to get my heart rate monitor to record the session.

84,3 - crosscountry and BJJ

I did my morning HIIT. Maybe a little lazier than previous HIIT, but good.

It has been a long break from BJJ class so I'll try to take it easy - but attack all the time:-)
I've collected the drills for the next Saturday's garage session

Image link is "an old one" but I'd like to try it in todays class:-)

83,7 - Les Mills and gym

My sweaty February project is going well. I did a very good HIIT crosscountry skiing workout yesterday morning. I did intervals 1 minute 90% of max and 2 minutes rest periods 10 rounds ( or 12), but Suunto heart rate monitor ranked my workout as being perfect:-) Total workout was 45 minutes with average heart rate 143, but over 10 minutes was more that 150. 150 is high, because my max is 168. In the evening I did a Aikido class which is more like recovery workout.

Today I'll start with Les Mills 45 minute workout and in the evening I have my gym routine. For squats I'm doing 4x4 ( 67,5kg), 1x3 (70kg), 1x8(67,5kg). But I'll start with 3 rounds of 4 minute functional core moves. Previously I think I hit max heart rate ( or almost:-). I also have a two monster sets: chin ups - dips ( 25) and bench press - bend over row  2 x 8 (65 kg) and one more circuit: turkish get up 5 + 5, step ups and dead lift with dumbbells ( 3 rounds). I like this workout. I get two kinds of fatigue: two times cardio workout (total about 25 min) and two times  major muscle stress.

84,9 - bjj drilling

Yesterday was one off my best gym workouts. I did my legs (5x5), but after that I did a functional set 3 rounds of 4 x 1 min moves. Hit cardio at 93% of max. A little monster set with chin ups and dips ( 25 reps total) and a 2 x 6 bench press. and to finish up a functional circuit of three moves: Turkish get up, step up and lunge back and a dead lift with dumbbells.