Bench Jumps - 5 x 3 w/ 10 lbs DBs, 2 x 2 w/ 15 lbs.

DB Reverse Lunge w/ FFR - 3 x 6 w/ 30 lbs.

Good Morning - 3 x 10 w/ 70 lbs.

Swiss Ball Situps - 4 x 15 w/ 20 lbs. 

Whoa. Going to the European Championships definitely gave me a boost. This week I've felt very energetic and focused in my training.

This morning we had a good hard sparring session. Mathias was out drinking yesterday and didn't show up. I was out drinking too yesterday but I guess I'm more mature and know when to stop and go home. So it was me and a bunch of white belts.

Today I discovered that I really like to grab heels. Heels give a good handle for your hand and since they are so far out on the leg you get great leverage for just about anything you want to do.

Another thing I've started doing more is when a guard position is too static, I make sure to start rocking my opponent to see what he starts doing. Today I managed to get some real good flow in this and it made me feel like I was Tarzan, swinging from vine to vine in the jungle.

DE lower day

Low box squats of 185
10x2

Notes: Focused more on keeping tight at the bottom of the movement, and it paid off majorly.  Got much more explosiveness as a result.  Need to emphasize this every time.

BB split squats of 145
3x8

Notes: Unilateral stuff always kicks my ass.  Did these really fast.

SLDLs of 315
4x5

Notes: Took it easy on weight to keep my hamstring from acting up again.  Focused on keeping the arch, I've been getting lazy with form.