Well went to the sprint class from 7-8 then BJJ fro 8-9:15.
Sprint Class:
Warm up, 2000m jog.
Dynamic Stretch.
5 x 800m very quick pace.
3 x 400m + KB Swings.
5 X 200m
Comments: Shattered but feeling GREAT!
BJJ:
Usual warm up, rolls, arm pulls shrimps etc
Soft rolling, 2 rounds!
Guard GI Choke:
1. Tie up had on same side.
2. Pull his lapel out from belt.
3. Foot on Hip, bring lapel to outside for you.
4. Grab lapel and with opp arm and pull and twist to the side to tie him up.
5. Change hands and grab arm for choke. Remember hips out.
Vaiations, go for sweep, stay on top and shin behind head to finish.
End of class was a few rolls, all good ;)
Arm Bar, arm under pit and keep knee tight on there shoulder.
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