Monday 1 hour BJJ Hip bump sweep and kimura from closed guard. Evening 20 minutes lifting Barbell Shoulder press Barbell curl Squats Pushups Tuesday Run 2.2 miles Wednesday 90mins BJJ Omoplata setup 3 defense to omoplata, roll out, roll in, knee on belly. 6 rounds of sparring. My coach was promoted to 3rd degree black belt by Roger Gracie last week, I had the privilege of getting a round with my coach. HR monitor had my HR hitting 190bpm in that round. No surprise! Thursday 20 mins lift Press, curl, squats.