15:00 cutoff
Run 1 mile
As many OH squats as possible w/ remainder of time 75#

Results: 7:08 mile and 40 OH squats (close grip b/c of injured hand)

Cool down: tabata abmat situps, tabata crossovers, :45 burpees

BJJ practice in evening

4 rounds:
Run 400m
50 squats

Time: 12:40

2009 Texas Police Games Submission Wrestling Championships

1st place: Brown Belt Open Weight

My semifinals match against Robert Ross (Fort Worth PD, Team Lutter): http://vimeo.com/5331051

My finals match against Keith Bucklew (Katy PD, Elite Martial Arts): http://vimeo.com/5330769

BJJ practice in evening

25-20-15-10-5 pushups
5-10-15-20-25 kb swing 55#

Time: 6:35

AMRAP 3:00 of:
15 box jumps 24"
15 SDHP 55# kb

Results: 2 rounds completed in 3:00

Cool down: 5-5-5-5-5 front squat 135#; 3-3-3-3-3 front squat 155#

BJJ practice in evening

BJJ practice in morning

5 rounds:
Run 200m w/ 50# sandbag
10 GHD situps
max # press 2 x30# db
(rest while partner does a round)

Press #'s:
1: 21
2: 18
3: 16
4: 15
5: 15

BJJ practice in evening

"JOSH"
21 OH Squats 95#
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups

Time: 14:00

BJJ practice in evening

3 rounds:
Run 400m
15 thrusters 95#
15 SDHP 95#
15 lateral jump burpees

Time: 19:55

BJJ practice in morning

100 burpees

Time: 5:23

Max kb swings 55#

Results: 30 swings

Row 1k

Time: 3:53

BJJ practice in evening

50 man makers 2 x30#

Time: 12:40

2009 IBJJF World Championships of Brazilian Jiu Jitsu
June 4-7, 2009
Long Beach, CA

My open weight match against Erik Soderbergh (2009 Pan American bronze medalist, heavyweight):


My feather weight match against Justin Rader (2009 Pan American silver medalist, 2008 World bronze medalist & Pan American silver medalist, 2007 World and Pan American champion, 2006 Pan American bronze medalist):

AMRAP in 20 minutes:
5L and 5R kb turkish situps 25#
5L and 5R kb pushups 25#
Run 200m

Results: 10 rounds completed in 20:00

Cool down: 5:30 of kb swings, etc.

BJJ practice in evening