Ever have one of those days where everything you do hurts? Last night was that way for me. I was fooling around kicking a heavy bag (don't ask me why, there is no reason.. I'm dumb) and my ankle still hurts. I was working takedowns with Paul and scratched myself in the back of the neck. Got cross-faced and bit the crap out of my tongue. Nothing's injured, but lots of little annoying stuff.
All in all though good work on takedowns, a couple sweet chokes, and couple of good rolls last night. I'm feeling sluggish, but am seeing opportunities, hopefully next month when I am focusing less on the weight room and more on the mats I'll get my speed back.
Rear foot elevated split squats:
3 per leg 95, 105,115
5 per leg at 95 x2
1 long set of step-ups at 95
then lat pull down glute hams:
4 sets of as many.