If you want the full background on the case study you should read the introduction post to get all of the details.
|The plan||Real world|
|Monday||Fitness workout Deadlift||Monday|
|Thursday||Fitness workout Squat+ BJJ||Thursday||Fitness workout
|Friday||Teaching BJJ||Friday||Teaching BJJ|
|Saturday||Fitness workout Upper Body||Saturday|
|Sunday||Teaching BJJ||Sunday||Teaching BJJ|
Still having a jacked up back but getting a little bit better everyday (thank you ibuprofen + foam roller). I told you I had a new piece of equipment coming in today and it couldn’t be arriving on a better time; as some of you maybe seen on my Instagram I just bought an Airdyne AD2. It’s basically a bike with crosstrainer handles making it a full body workout. Why did I bought this? It’s using wind-resistance technology to give a very natural feeling and progression: the harder you pedal the higher its resistance! This makes it perfect for HIIT sessions without killing my knees or/and back.
To start off I did 2 cycles of 5x 1min high output + 10 sec low output with 1min of rest in the cycles. Making every cycle a little over 6 minutes, just like my competition matches. I want to work up till I can get 10 cycles of this so will be trying to up this by one cycle every week/two-weeks. My experience with this is limited so I don’t know what to expect and how fast I will be able to progress with this.
My first impression of the Airdyn can be found here 😀
Due to my back I’m taking an extra rest day. Made some cauliflower pizza though!
Bottom: 750g cauliflower + 50g mozzarella + 2 eggs
Topping: 200g pasta sauce + 200g chicken + 150 ricotta cheese + greens
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Wantend pizza; made (cauliflower)pizza 🙌😋 Bottom: 750g cauliflower + 50g mozzarella + 2 eggs Topping: 200g pasta sauce + 200g chicken + 150 ricotta cheese + greens 1150kcal for the whole thing ✌️️ #foodporn #fitness #healthyfoodshare #pizza #brazilianjiujitsu #bjj #competitionprep #healthyfood #healthyeating
Fixed a last-minute physical therapy session to be ready for the competition. Dry needling is no joke 😮
Did some light work because the work is mostly done as my first competition is this saterday + I didn’t want to get my back jacked up again.
10min Airdyne low output
Front squats with very low work
Finished with a BJJ session focused on pacing myself and pressure with 10min sparring rounds.
The cool thing of teaching is you can chose what the techniques of the day are. I showed them what my game-plan on the feed was and got some extra reps in myself!
Competition day! A full write up is coming soon, I promise 🙂
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After 12hours back home from competition. Got gold with 2 fights. Small competition but needed to fight against a weightclass higher and managed to implement some new things 😎. Full write up will be on my blog somewhere next week 🙌 my crew both got silver, congrats to them as well 👌💪 #brazilianjiujitsu #bjj #competition #gold #crewlove #bejayjay #workout #fitness #graciejiujitsu
Teaching BJJ with a little bit of a sore back and forarms but was perfect to recover from yesterdays competition.
Back got fixed and could go to the tournament without pain/issues so an overall good week!