31-Jan Southside BJJ

WU:
Usual jumping jacks/forward/twists
Stretch
Shrimps etc

WU Tech:
Open Guard, guy pushs leg to side. Roll up over back return to guard.

Open Guard, Pushes legs to side and goes to pass that side. Shrimp on nearest leg and then get top leg inside for hook and regain guard.

Tech:
Posture in Guard -
Site back, head up and looking forward. Not too far forward or back. Drill with lad in closed guard and trying to break posture without hands.

Breaking Guard -
Cross grip, step wide on side thats trapped and stand. Then break guard.

Breaking Posture when in Guard -
Legs to chest or if leans too far back bridge and push. Drill without hands

Breaking Cross Grip when in Guard -
1. Hand goes in under your own and figure four own arm. Pull up and away from gi. Hand comes around the back of head. Other arm hooks his and get his far gi collar.
2. Hand in under and wax off sweep motion.
3. Cant get hand in under, bridge hips and when you drop them run hand in under.
4. Grab both elbows and pull him towards you with legs and elbows. Trap head over the neck or grab cross grip into collar.

Rolls:
3*5 Lee/Mick/Murr

EOW:
Push Ups 4*10
Sit Ups 4*10

Comments:
good session tonight, waist felling a little twinged ;)

29-Jan Combat Workshop WOD

WU:
12*3
KB Swings 12kg
Scap Push Ups
back Raise
Walking Lunge & Body Twist
Band Reverse Fly

Tech:
Hang Power Clean 3-3-3-3-3-3-3 (Mas was 50kg PB)

Note:
Make sure the shrug up is straigh elbow till the last min, then pull in under and slam feet slightly wider.

WOD:
Max Rounds in 10min
3 x 35kg HPC
6 x Body Weight Row
9 x Box Jumps 24'

Failed on BW Rows on round 7.

Comments:
Good session, one on one with Combat Dave. So worked alot on tech to ensure that I was getting the HPC correct.

27-Jan Combat Workshop WOD

WU:
Squat and hip mobility.

KB Swing, Squat and Back Raise 3*10

WOD:
10 Rounds of the follwoing -
5 Thrusters (15kg DB)
10 KB Swings (20kg)
100m Sprint
1 min rest

Time:
Split time at end of each round:
'40 - 2'34 - 4'25 - 6'19 - 8'14 - 10'10 - 12'03 - 14'00 - 15'58 - 17'46

Total Time:
17'46

Comments:
Good session, could have gone heavier on the weights! Next time!

25-Jan SWOD

WU:
400m
BJJ Stretch Routine

SWOD:
Bench 3x5 (100kg-105kg-105kg)

Squat 3x5 (60kg-70kg-80kg)

Press 3x5 (40kg-50kg-45kg)

EOW:
Standing raise & push ups 3x10

Comments:
Just getting out of the office cause cant make the Combat Workshop class tonight :(

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!!!!

24-Jan Weight Update....

Yesterday kept it fairly clean after the BJJ comp, but had a BIG coffee ;) a milkshake and some home made lasange with some extra cheese and mayo....

Weight today was 77.7kg! Still going strong and need to keep it up.....Next comp is 20th of Feb... Dublin Open!

23-Jan Northern Ireland Open

Well the 23rd of Jan was the first BJJ comp of the year.

My weight was still coming down, but didnt want to push it so the plan was to go into the next division up <82.3kg

I weighed 78.2kg first thing in the morning, then ate normal for the day. Good breakfast, lunch and weighed in at 80.2kg for my fight.

Rolled with a decent BJJ player, scramble from the grip and ended up in his guard. I was working to break the guard and had a good base, he went for an Armbar and missed. I pulled out and he locked in a triangle. It was tight, I tried to stack and coudlnt put enough weight on his neck. He then changed the legs and got an arm in to protect, but I started to go out and tapped.

I made a schoolboy error and paid for it.

20-Jan Combat Workshop WOD

Hip Mobility:
Body squat
Pig walk
Climbers with hip rotation
Standing hip stretch to lunge hip flexor

WU:
Shoulder push up
Plank to push up
Back raise
3x10

Tech:
Shoulder and back stretch with the doul
Overhead squat tech with doul

SWOD:
Shoulder Press 3x5 (40kg-50kg-55kg)

WOD:
Dumbbell Complex - 15min on the min every min......
5 DB Deadlifts
5 DB Hang power clean
5 DB Thrusters
10kg Weight

Stretch

Comments:
Good class, need to work on my back as its really stiff. Getting better tech with the shoulder press.

19-Jan Soutside BJJ

WU:
Over the back jumps 3x10
Jacare crawls
Shoulder roll, feet over head to mat, do circles.

Tech:
Guard choke #1 His jacket.
Cross grip into collar as deep as possible. Pull out jacket on side of open hand. Go for armbar, knee up and all tight, make angle. Grab the jacket and pull around back of head and under the neck. keep elbows close to body, squueze hips and also head to your hands to finish choke.

Guard choke #2 Your jacket.
As you are hand fighting, breaking his posture. Pull your jacket on one side. Pass it up and grab with other hand around the back of his head. Switch you other hand in under the jacket and around head to grab end of the jacket. Finsih with the following: 1. Arm over and on his shoulder under neck. 2. Arm under and crab his collar. 3. One arm choke, hard, needs to be REALLY deep.

Side Control Choke.
On the side nearest hip, losen jacket. Pass it across body and to the arm under his head and neck. Grab. As you pop to side control, arm goes in under your jack and grabs lapel under head. Finish with the following: 1. Baseball bat choke, other arm across neck and on jacket. 2. Same, but knee on ground beside mat, stay tight before choke. 3. Head on your side near his hips.

NOTE: REALLY exaggerate the grips for a choke to get the most out of them.

Rolls:
2*6min

Comments:
Good class and some sneeky chokes, lookinf forward to getting some rolls and trying them out.

19-Jan Weight....

Well with some consistant training and watching my poor food intake, I have slimmed down. I was around 83.5KG a few weeks ago and now weight 78.8kg this morning.

I will compete in the NI Open this Sunday the 23rd of Jan under the 82.3kg(in a GI) division.

The plan is to get to 74kg for the Dublin open on the 20th of Feb!

The road continues.....

18-Jan Combat Workshop WOD

Mobility:
Hip work to improve mobility.
Squats, Pig walk, Big stretch.

WU:
Squat x 15
Plank to Push Up x 10
Back Raise x 10

WOD:
5 Rounds of:
440m run
30 Box Jumps (24')
30 Thrusters (6kg DB)

Time: 22 Fail (Completed the box jumps of round 4.)

Comments:
Head was not in the game tonight, other stuff was playin on my mind. Found it hard to get into the WOD. Struggled from round 2. Was hoping to complete all 5 rounds in about the same time.

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

15-Jan Southside BJJ

Just me and northside micka today, so got a private in ;)

WU:
Ball work:
Push Ups/Side to Side hip rolls/Legs out and in
2*10

Rolled:
45 mins in total, good rolling and got a little harder as we went.

Tech:
Side control back to guard - Make sure you get the arm in and under neck, try and not open the hand up. Little distance, then hips out and knee in. Then can work the other elbow lose.

Side control to take the back - Under hook instead of under neck. Again hips out and come under with the use of the underhook. Ger arm around back as you come out the side. Grip far leg and drive until on top.

In Side control to reverse triangle - Your stuck in side control. Guy has arm between your legs. Push head down, triangle head. Grab arm between leg and pull towards you to lock it in more. Also, arm lock with arm around head. Blade of forearm on the back of the elbow. Head up and pressure on joint.

Mount - High up, hands on head. In under arm pits. Keep balance. If they turn to shrimp, knee up on that side and sit on them, slide other knee in behind there head. When they turn back in, regain mount.

Collar Choke escape from side guard, arm around back of neck to near collar - Grab below there grip on your collar, pull down with both hands to release the grip. If there not not tight, you can try and push elbow up and head out.

14-Jan SWOD

WU:
1000m Jog
Good Stretch

SWOD:
HS Bench (100kg-105kg-107.5kg)
3*5

Squat (50kg-70kg-70kg)
3*5

EOW:
Standing Raise
Swirls 25kg
3*10

Comments:
Just wanted to get a little SWOD in, was tired from the night before. Squat was weak cause of the 250ish body squats from last nights Combat Workshop Class!

13-Jan Combat Workshop WOD

Warm Up:
Goblet Squat 16kg
Walking lunge 10 yards
Back Raise
3*10

SWOD:
Deadlift 3*5 (65kg-95kg-100kg)

WOD:
15 Min, max rounds of
- Push Ups x10
- KB 16kg x15
- Squat x20

Total:
9 full and push ups and started KB swings of 10 when then went out.

Comments:
Could have gone heavier with the DL, just working with the team and getting the TECH correct.

Good workout, legs were shot.

12-Jan Southside BJJ

WU:
Jumping jacks climbers etc
Shrimps, rolls etc
Stretch

Tech WU:
In guard, stand, guy catches foot, push hips come up on mount. Lad escapes mount, guy goes back into guard. Repeat

Tech:
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.

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. bring knees together and follow up onto his back. keep hold of arm grip.

Rolls:
4*4min rounds

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

Comments:
Good work out and drills, the sweeps were good with an easy progression!

11-Jan Combat Workshop WOD

Warm Up:
Goblet Squat 16kg

Back Raise
3*10

TECH:
SDHP/Thruster/Push Press
Just getting to grips with the correct tech.

WOD:
6 Min on & 2 min off

A.
KB Swing x 10 - 16kg
Box Jump x 10 - 24'
Rounds - 7 KB completed

B.
Thruster x 10 - 10kg
SDHP x 10 - 30kg
Rounds - 6 completed

C.
Push Press x 10 - 30kg
Burpees x 10
Rounds - 4 completed

Comments:
BURPEES, I HATE BURPEES! Shoulders were burning also.... loved every min of it!

10-Jan Southside BJJ

WU:
Jumping jacks climbers etc
Shrimps, rolls etc
Stretch

Tech WU:
Hip Drills - Arm Bar: Hips out to side, look in ear close. Move to other.
- Triangle: Sleeve grips, Ladder on hips, leg out over clamp. Close and
reset and other side. Hips off ground.

Tech:
Guard Pass #1
Collar and leg grip. Push them back against the mat, move there leg to side for the pass. Step back and in for knee on belly. Hold grips.

Guard Pass #2 (Ryano Pass)
Grip inside pants knees. PS3 grip. Set side, as head and shoulders go to pass, come down on kneee. keep arms straight.

Guard Pass #3
There feet are on mat, there knees up. hand in under leg, other on knee. Spin on knee and come to the side. Repeat with opp hand to other direction.

Guard Pass #3
There feet are on mat, there one leg up. hand in under leg, head in under knee, keeping posture and head up. Spin in and come to the side. Repeat with opp hand to other direction.

Rolls:
3*4min rounds

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

Comments:
Nice easy class back, basics were called for ;)

8-Jan Combat Workshop WOD

Warm Up:
Body weight squats, Push Ups and Back Raise 3*12
Plank to push up to plank 3*8
Hillclimbers 3*10
Stretch

SWOD (more tech):
KB Swing - 3*10 (16kg)
DB Thrusters - 3*5 (15kg)

WOD:
21 - DB Thrusters (10kg)
440m
18 - DB Thrusters (10kg)
440m
15 - DB Thrusters (10kg)
440m

Time: 10'42

EOW:
Finished with some ring work, bodyweight chest to ring etc. Then brought the box in.
(Ab mat sit ups 12 + 30sec plank )*2


Comments:
The cold air run is a killer. Trying to get the depth in the thruster... hard to keep on the heels balance is a little off.

6-Jan Combat Workshop WOD

Warm Up:
Body weight squat and sit ups and stretch
Goblet Squats (12kg), Push Ups and Back Raise 3*12
Stretch

SWOD:
Upright Row - 5*3 (50kg-60kg-70kg)

WOD:
20min - Max Rounds of the following -
10 Push Press (45kg for the first two rounds then 35kg for the rest)
10 kettle Bell Swings (16kg)
10 Box Jump 24'

Total Rounds: 10 complete (completed the push press of the 11th)

Warm Down & Stretch

Comments:
Savage, push press burned.... but love it! Trying to work hard and put it in.... nice to compete with the other lads in the class ;)

5-Jan Sauna & Hydro Pool

Just wanted to losen up, so Sauna & Hydro Pool for my lunch break.

Legs were a little tight, but all good.

4-Jan Combat Workshop WOD

Warm Up:
Goblet Squats (12kg), Push Ups and Back Raise 3*10

SWOD:
Shoulder Press - 5*3 (45kg-50kg-55kg)

WOD:
4 Rounds of the following -
440m Sprint
21 kettle Bell Swings (12kg)
15 Burpees (Box Jump 24')

Time was 17m04s

Warm Down & Stretch

Comments:
Another good session, had to knock the box jumps on the head after 2 rounds.... mare of a session. Burning lungs for 30 min!

3-Jan SWOD

BJJ was of tonight so did a SWOD!

Warm Up:
One arm KB walk - 20feet*3
Heatbeats - 20feet*3

Push Ups
Back Raise
Hip Flexor stretch
3*10

Goblet squat 3*10

SWOD:
Deadlifts 3*5 (90kg-90kg-90kg)
Shoulder Press 3*5 (40kg-40kg-40kg)

Just wanted to do a bit tonight. Aware its a serious class tomm night ;)

BRING IT ON!