17-Jan Southside BJJ

WU:
Jumping jacks climbers etc
Shrimps, rolls etc
Stretch

Tech WU:
Guy stands legs apart, you sit with legs open and his leg between you. arm thumb down and spin on shoulder. Both legs inside and spin around to end at other foot. Just like warm up arm behind back, head in and roll to the side.

Guy stands legs apart, back on mat, feet away. Reach back to his ankles, legs up and hook the outside of his legs. Open top leg and spin around to be feet on hips. He then does a cartwheel.

Tech:
We drilled the following with a little more speed, going from Sweep #1 to #2 and on the 10th, we finished the sweep.

Open Guard Sweep #1
Legs on hips, hand to one foot close to mat, hook opposite leg. Push and pull. Hold grips and come up into combat stance. keeping knee into there leg to stop them pulling guard.

Open Guard Sweep #2
Legs on hips, hand to one foot close to mat, hook opposite leg. He steps back. Move to side, switch feet. Sweep leg out from under him with foot close to floor. Hold grips and come up into combat stance. keeping knee into there leg to stop them pulling guard.

Defence to Open Guard Sweep #3
Legs on hips, hand to one foot close to mat, hook opposite leg. Take hook out and push knee away. He steps back. Move hip foot around back of leg and up onto far thigh. Use hips to move up his leg to get deep.

So to defend this, turn wrapped up foot out. push foot from under leg. Grab trouser leg. Arm in under outside leg and SMASH guard pass. Keep grip and arm on pants straight. Take time and be heavy. Shoulder of justice.

Rolls:
2*4min rounds

EOW:
Push Ups
Sit Ups
Back Raise
Hip to Hip
40 each