24-Jan Soutside BJJ

WU:
Usual (except the new addition of frog hops!) Push ups, squats and back raises
BJJ Stretch Routine

Tech WU:
Body Control.
Start in side control and move all the way around 360. Using the following - knees then side then knee then side all the way around. Then change direction. Only used this to move around a dead weight. Keep chest on at all times.

Tech:
Mount -
Hands on head, move up and pinch knees, keep his hands off his sides and up in the air. Hold position. If he shripms, move knee to back of had and slide leg up and into his stomach and sit on your heel. If he goes back to middle, return and get a high mount.

Mount Escape -
Trap one arm, bridge to that side. Whole body and not just bump the hips. Explosive.

Mount Choke -
Cross grip, hand on mat and weight to that side. This stops the bridge escape. When he goes to the side to escape, same as above. Then change grip with arm in under head. Other hand behind head and choke. Keep his arm up and cause a double attack with an armbar. grab your own jacket for a tight grip. Can also complete choke with pants grip.

Rolls
3x3min starting in mount.

1x5min starting with MICK going hard!!!!