28-Feb Southside BJJ

WU:
3 Rounds of -
Star Jumps
Ski
Hips

Tech:
Escape the back #1
When he is in harness with two hooks in. Grab arm and tricep of his choking arm. Pin down his other arm under into your arm pit. Scoot down, pull hand around head and come up so your head is on the back of his shoulder. Dont let go of grip. Turn in and keep arm. End in side control.

Escape the back #2
When he is in harness with two hooks in. Grab arm and tricep of his choking arm. Come up on top as high as possible, put your head on the mat next to his. walk to opp side and try and get back to the mat. Use near arm to open hook. Keep leg, come out to side and end in side control.

Arm Bar Escape #1
Figure 4 your own arm and place arm on the back of his thigh. Step up next to his ass. Stack him so his knees touch the mat or face. Pull out arm in strong movements. Bump hips and get side control.

Arm Bar Escape #2 (Hitchhiker)
Grab your own hand to give you more time. Walk towards his legs as far as you can go. As your in a straigh line, let go of your own arm. With your thumb facing down, spin so your arm being attached stays on top. Come up in side control.

Triangle Escape #1
Grab his belt and pin both your elbows to his hips. Step up and put your leg(side with his leg over your shoulder) into his bicep. Sit on your bum and put the other leg into his other bicep. Head up and push back. His legs will open. Shrug them to the side and come up on back or side control.

Triangle Escape #2(last resort)
Grab the GI at his knee and hip on the leg over your shoulder. Put your head to the mat on that same side. Bring your body over his and his legs will pop open. Come up in side control.

Rolls:
12min - turns for 2min in each position.

EOW:
Push Ups 40
Sit Ups 40
Back Raise 40
Hips to Hips w/Partner 40

28-Feb Combat Workshop Radio RTE1 Interview

Radio RTE1 Interview with combat dave in the garage! Myself and Conor McGee in to show how it all works. Was a good interview!

WU:
1 Rounds of -
Squat x15
Plank/Push Up x10
back Raise x10
Sit Ups x10
Lunge w/Twist
HF Stretch 15sec


WOD:
10 min max rounds of -
3 Burpees
6 HPC (20kg DB)
9 Swings (16kg KB)

Rounds: 11 Not complete

26-Feb Combat Workshop WOD

WU:
3 Rounds of -
OH Squat x15
Back Raise x10
Sit Up x10
Lunge w/Twist
Band Work x15

WOD:
20 Min of -
1.... 2...... 3...... HPC DB (20kg)

5 Chin Ups
10 Push Ups
15 Squats

Rounds: 8 Complete (Started the HPC of the 9th but didnt complete)

Comments:
SAVAGE workout with Combat Dave! Tough session and nearly had a puke.....

24-Feb Combat Workshop WOD

WU:
3 Rounds of -
OHS x15
Lunge w/Twist
Scap Push Up x10
Back Raise x10
Floor Slides x10
HF Stretch

SWOD:
Deadlift 5 x 5 x 5 x 5 (80k-90kg-100kg-135kg)
with 30sec rest
Plank for Max Time!

WOD:
8min max rounds -
AMRAP w/Partner
Clean to Thruster x5 (1 rest.... 1 work)

Rounds: 9 complete

Comments:
Another equal DL, but could have smashed it. Started WAY to light!

23-Feb BJJ Southside

WU:
Laps
Side2side
Stretch

WU Tech:
Playing open guard - 5min
One leg on hip, other on bicep. As thee guy moves to one side, ensure that you opposite foot is in the bicep of the far hand. Can keep the hook or keep the hip.
Avoid both feet on hips as will just power you up onto your shoulders and pass.

Tech:
Open guard sweep #1 (Git)
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come to side on. Bicep leg goes around and under there bum, other leg drops to mat. Kicks out to the side, let go of arm grip as you come up(bicept slicer) and into side control.

Open guard sweep #2
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come up on shoulder and grab the back of his foot, grip the pant. As your in under, pull him over you(hip over hip) now straighen foot and follow up and into side control. keep grips.

Open guard sweep #3
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come up on shoulder and grab the back of his foot, grip the pant. Just like the sweep too. If his base is too strong, continue around. Can use free leg for hook and then grab the back of the far leg. Straight bicep leg and follow up and into side control. keep grips.

Roll:
4x4min taking turn starting in open guard.

Comment:
Struggled on #2, but was grand with #3. Really like that position, find with one in bicept and other on hook I have good control.

22-Feb Combat Workshop WOD

WU:
Squats 15
KB swings (20kg) 15 - Waiter Carry - Good Morning - Hip opening stretch(squat sit)
Push up 10 (changing hand position to uneven)
back Raise 10

Tech:
1 Arm KB swing - worked with 12kg/20kg. Progressed to mid air arm switch.
1 Arm KB Snatch - worked with 12kg (as the KB comes up and points up, then punch to complete snatch)

WOD:
12 min of the following -
3x DB HPC
3x DB Squat
3x DB Push Press
3x DB Lunge R
3x DB Lunge L

Rounds:
10 Complete!

Comments:
Issues with grip tonight, forearms were burning. Was able to complete each round in one go for the first 6, took breaks before next round. For the last four had to break before lunge and after lunge to regain some grip strength!

17-Feb Combat Workshop WOD

WU:
OHS 15
Lunge & Twist
Sit Ups 12
Back Raise 12
HFS

SWOD:
Deadlift 5-5-5-3-3 (80kg-90kg-110kg-120kg-135kg)

WOD:
21-15-9
200m sprint
Thrusters 10kg DB
Box Jump 24'
200m sprint

Time:
6'41

Comments:
BOOM, needed the head in the game for the DL! Was good to hit the PB again. thrusters were tough, but a good quick WOD and 100%!

16- Feb Soutside BJJ

WU:
Shrimp
Rolls
Side Rolls
S Base

Tech:
Pitstop Position
Collar cross grip, tie them up and leg goes over shoulder where you have the cross grip and is then on top of other leg that goes across back. Get a good lockdown and be tight on him.

Worked on: Choke and sweeps from this position.

Rolls:
4x5min

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

15-Feb Combat Workshop WOD

WU:
3 Rounds of -
Squats 15
Lunge & Tw
List
Back Raise 12
Sit Ups 12

SWOD:
Shoulder Press 3x5 (35kg-45kg-55kg)

WOD:
Max Rounds in 12 Min of -
5 Push Press 30kg Bar
10 Push Ups
15 24' Box Jumps

Rounds: 9 (failed on push ups, completed 1!)

Comments:
Good session tonight, want to increase the shoulder press weight, would love to break 65 by end of the year, hopefully!

Getting competative with that Chris Miller lad.... i know your reading this mate!

Side note, should not have eaten so close to going training.... nearly puking at the end of the WOD!!!!!!

12-Feb Combat Workshop WOD

WU:
OHS 15
Lunge & Twist
Sit Ups 12
Back Raise 12
HFS

SWOD:
OHS 5-5-5-5-5 (5kg-10kg-15kg-20kg-15kg)

WOD:
5 Rounds of -
3 HPC 15kg DB
2 Split Jerks 15kg DB
100m Sprint

- 2min rest -

5 Rounds of -
3 HPC 15kg DB
2 Split Jerks 15kg DB
100m Sprint

Time:
5'50 After Rest, 9'30 total.

EOW:
3 Rounds of -
L Hang - Knees to chest 20 Sec
Roller out & in 5 reps

Ring body weight row 3x10

Comments:
Animal session, enjoyed it all! Just head down and power through it all.

10-Feb Combat Workshop WOD

WU: OHS 15 Lunge & Twist Sit Ups 12 Back Raise 12 HFS SWOD: Deadlift x3 into Box Jump x3 Set - 35kg & 24' Set - 45kg & 24' Set - 75kg & 26' Set - 95kg & 26' Set - 115kg & 28' Set - 135kg & 28' WOD: 15 min of the following - DB PC 1(+1 for each additional round ie 2,3,4 etc) 5 DB Squat 10 Push Press 15 KB Swing Total Rounds: 8 with 15kg DB 

9-Feb Southside BJJ

WU:
Grip Fighting
Take Downs #1
Collar grip, never cross grip. Pull close, as they step and make a gap, put foot in and knee to the mat. Grab other ankle and push and stand.
Take Downs #2
Collar grip, pull close, as they step and make a gap, put your foot next to theres and on the mat. Lean over and grab ankle and push and stand. Jacare.
Stretch

Tech:
Regain the guard when opp goes for double leg pass in guard.
#1
Put feet heavy and on the mat, get collar grips.
#2
If he clasps his hands, then break posture and get your hand inside the hook and grab you own hand over his back. Keep elbow under his kneck. Pull arm out and grasp his neck for triangle. If not back to guard.
#3
When hes too strong and goes to one side, then push elbow, shimp out pushing off far leg and then come back to guard.


Tech Drilling:
2x5min Rounds starting in clasp posision.

Rolling:
3x5min Rounds

EOW:
Push Ups 3x10
Leg Raise 10' from gound
Legs side to side
Sit Ups 3x10
Back Raise 3x10

Comments:
Good class, still working on regaining the guard and movement off your back.

8-Feb Combat Workshop WOD

WU:
2 Rounds of -
Squat 15
Scap Push Ups 12
Plank to Push Ups 10
Back Raise 10
HFS

Tech:
DB Bent Over Row 3*5 (15kgDB-20kgDB-25kgDB)

WOD:
4 Rounds for time -
400M Run
20 Burpees
20 DB Bent Over Row 20kgDB

Time:
17'23

Comments:
Tough man, the millers set the fast pace. Couldnt keep up on the run, need more cardio work! Another great class.... minus the extra 25 burpess for being late!

7-Feb Southside BJJ

WU:
Missed this and only got the end of the stretch in.

WU Tech:
Regain Guard #1
As he goes to pass on one leg in guard, shrimp out to make some space, come over onto the shoulder and spin back around to regain the guard. Needs to come up and onto the shoulder to ensure that you can spin into the guard. Practice on both sides.

Regain Guard #2
He goes to pass on one side and puts hand towards mat, come to side to prepare to shrimp. Arm grabs his wrist and other on elbow BEFORE it hits the mat, then shrimp out.

Regain Guard #3
He goes to pass on one side and pushes you back and to the side, roll backwards and come back into combat base. He then cartwheels over you and you forward roll on SHOULDER and spin legs to end up in open guard.

Regain Guard #4
Side control, so pass already done. As he come in, put your top hand under his arm pit. (As with the arm up drill practice with the following - put bottom hand in under and spin) Spin onto shoulder and as your body turns around upside down, the same leg spins around to regain guard. If he leave thes arm in, then triangle.

Rolls:
4*5min
Mick, Murr x 2 and the Ginja Ninja! Great to have Dave back when he belongs, good roll... nearly got away with no sub, but his bread and butter chokes got me again.... see ya next time bro!

5-Feb Combat Workshop WOD

WU:
3 Rounds of -
OHS x15
KB 12kg x10
Walking Hip Stretch
Push Ups x10
Back Raise x10

WOD:
1 rep = 20kg Push Press + R Lunge + L Lunge + 20kg Push Jerk + R Lunge + L Lunge

5 Rounds of -
5 reps + 15 Sit Ups (W Ab Mat)
Time: 11'58

SWOD:
Deadlift 3x5 (80kg-90kg-100kg)
Band Work 3x12

Comments:
Good session, shoulders where still a little weak from the WOD on thursday night. WOD was tough, balance was a little off. SWOD, need to start at 90kg from now on.

Loving the set up of the gym and the class lay out. Really excellent training.... cheers combat Dave!

3-Feb Combat Workshop WOD

WU: 3 Rounds of - 15 Squats Walking Lunge & Twist 10 Plank to Push up 10 Back Raise 10 1 Leg RDL w Kick 10 Hip Flexor Stretch SWOD: Hang Power Clean & Squat 3*1 HPC+5 (30kg-40kg-45kg F) WOD: 10 Minutes of max rounds: 5 Squat 15kg DB 5 Push Press 15kg DB 5 Thrusters 15kg DB Rounds: 7 (F on 3 PP of round 7) Comments: MONGO, picked up the wrong weights at the start thinking it was going to be a different work out....15kg DB! 

2-Feb Soutside BJJ

WU:
Shrimps etc
Jacare crawls
Shoulder roll, feet over head to mat, do circles.

WU Tech:
One leg either side sitting on mat, lad standing. Thumb down and grab back of his ankle, spin over on shoulders and put both legs inside his and spin onto other side and same position as before. Repeat.

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.

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

Rolls:
5*4min

EOW:
Push Ups 4*10
Sit Ups 4*10
Ass to Ass hip off the ground 4*10

Comments:
Two new purple belts in the class, makes 4 in total floating around. Enjoyed the rolls! Got smashed by Mick as usual, wrist was still in a bad way since monday and the wrist lock.... Loving the training and eyes on the Dublin Open in 18 days.

1-Feb Combat Workshop WOD

WU:
3 Rounds of -
15 OHS
Walking Lunge & Twist 10
1 Leg RDL w Kick 10
Plank to Push up 10
Back Raise 10
Hip Flexor Stretch

SWOD:
Deadlift 3*5 (80kg-90kg-100kg)

WOD:
5 Rounds -
6 HPC 20kg
12 Push Ups
18 Box Jumps 24'

Time: 8'22

Comments:
Could have gone heavier on the DL, recon next time I start at 90kg and work up in 10kg. WOD was good, 5 rounds and power through it ASAP ;)