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6am - 7am: Taekwondo
This was a solo workout at home (I have my own purpose built martial arts studio in my house). I warmed up and stretched for the first 10 minutes, then spent the rest of the session going through the different forms or "patterns" (also known as katas). These are a series of attack and defense techniques against one or more imaginary opponents. The point is to develop mental focus and to perfect physical technique. Finished with deep oversplits stretches.

1pm - 2pm: Weight Lifting
• Overhead Squats: 2 x 5 @ 150 lbs (warm-up)
• Overhead Squats: 1 x 5 @ 200 lbs
• Overhead Squats 1 x 3 @ 225 lbs
• Overhead Squats: 2 x 2 @ 245 lbs
• Weighted Pull-ups: 5, 7, 9, 9, 7, 5 @ 50 lbs

6pm - 8pm: Brazilian Jiu-Jitsu Class
Spent most of the class working on sweeps from guard (particularly pendulum and flower sweep). The last 45 minutes was pretty hardcore sparring: 7-minute rounds at 70% competition intensity. Kept getting caught in an armbar by Brown Belt Dave (I don't remember his last name so that's what I call him). It's okay though because I kept using my superior leg flexibility to trap him in triangle chokes. Got awarded the first stripe on my blue belt! (There are 4 stripes between each grade, takes roughly 6 months to earn a stripe and I only got my blue belt a month ago! Woop!) mrgreen

8pm - 9pm: Judo Class
Finished the BJJ class and went straight into the Judo session. "Warmed up" (I was already dripping with sweat after BJJ) with a series of forward rolls and cartwheels down the mats, then worked on throws of our choice with a training partner. I partnered up with Rick, a black belt from Scotland who now lives and works in London. His technique is awesome and he offers great feedback. I asked to work on my o-goshi ("big hip throw" wink , which is a bread and butter move in Judo. Must have done it at least fifty times on each side! Suffice to say I was ready for a shower and bed by the end of it! crying