Choke, Don't Choke: Training Involution #91

Choke. Put an old shirt or jacket on a sturdy wooden coat hanger and practice your basic chokes, like Old #7, Brace Choke, X Choke, Double Lapel Choke, etc. If you feel creative, make a head-and-neck dummy (video below) and practice more complex chokes, like the Loop Choke, Squeeze Choke, Paper-cutter, Jersey Choke, Guillotine Lapel Choke, and so on. If you have a partner, put on a paintin' shirt and go to town -- but be careful and tap early.
Don't Choke. Warm-up for 8 minutes. Then select a sandbag (#20, #40 or #60) and set timer for 10 minutes. Complete as many sets as you can of 7 SBGs (Sand Bag Get-ups), 7 SBLs (Sand Bag Lunges) and 14 SBPs (Sand Bag Presses). This is for strength in the scuffle and the sand bag is your enemy. So don't "workout" -- train.
20-Minute Constitutional Run (Power). Set a timer for 8:30. Head out until the timer beeps, then head back. Get home before it beeps again. When it does, walk it off for 3 minutes and you're done in 20. A Constitutional Run means Constitutional Trial rules apply -- take as few 12-count walking breaks as you need to finish. Running for power means you run as fast as you can without pacing yourself. FYI, there are three more types of Constitutional Run in the pipeline -- watch for a blog post on Wednesday that will explain the protocol.