31-Mar Combat Workshop WOD

WU:
3 Rounds of -
16kg Goblet Squat + Heatbeats x10
Lunge w/twist
Scap Push Ups x10
Plank to Push Up x10
Back Raise x10
HFS

TECH:
American KB Swing - 16KG

WOD:
400m Run
75 KB Swing 16kg
400m Run
75 Push Ups
400m Run

Time: 13'55

Comments:
WOD was a nightmare.... was thinking 75 push ups were easy, but after the KB swings and run.... was f**ked!

29-Mar Combat Workshop WOD

WU:
3 Rounds of -
Lunge w/twist
Push Ups (Hand) x12
Mountain Climbers x10 then Burpees x3
Back Raise x10
HFS

SWOD:
Shoulder Press 3x5 (50kg-60kg-60kg)

WOD:
13..12..11......2..1
20kg KB Wings
Burpees

Time: 9'34

Comments:
What a nighmare of a METCON, once the double digits were complete it got easier. Round 9 down was more mental than anything else.

Vid of the shoulder press:

28-Mar Southside BJJ

WU:
Jumping Jacks
Front Jacks
Twists

Tech:
8 Positions -
Move front side control all the way around in 8 moves. Always knee to side to knee. On the mount ensure that the knee slides over the belly.

Kimoura -
In side control, wrap your arm in and under is arm pit and grab your own collar. Come to noth south. Grab your own wrist. Push arm to side and sprawl. As you do this, wrap head up with one leg. Now 90degree angle and sweep arm to head to finish.

Kimoura - Too strong, grabs belt #1
Same position, but he grabs his belt. Wrap up his arm with hi jacket and come to the side. Grab is far collar with your arm and put your elbow on the mat to finish choke.

Kimoura - Too strong, grabs belt #2
Same position, but he grabs his belt. Wrap up his arm with hi jacket and come to the side. Grab back of his collar, wrap his head and finish in bow an arrow with your knee behind his head.

Rolling:
Rolled with the Ginja Ninja and gave up an easy sub for the start and then ended up giving up my back in a scamble to a RNC.... poor show! Nect time mate!

26-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to Push Up x10
Lunge w/twist
Push Ups (Hand) x12
Back Raise x10
HFS

SWOD:
Deadlift 5 Max (60kg-70kg-90kg)
Floor Press 3x10 (60kg-70kg-90kg(2F))
Shoulder Press 3x5 (40kg-50kg-50kg)

WOD:
12min @ start of each min....
5 HPC
5 Thruster
5 Burpees

Comments:
Eat $hit = Train $hit. Didnt eat too well the day or the night before. Missed the 10th round, thought it was time for a puke, dont know what it was but had to get some fresh air. Ended up having to complete the last round after the alloted time, what a mare of a session.

24-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to Push Up x10
Back Raise x12
Floor Sliders x12
Plank to Lunge x10
HFS

Tech:
Kettle bell work - Shoulder Press & Push Press 5 each arm (12kg-16kg-16kg-20kg-20kg)

WOD:
3 Rounds of -
20 Kb Swings
10 Push Press L Arm
10 Push Press R Arm
15 Goblet Squats
(All with 12kg)
400m Sprint

Time:
11'11

Comments:
Just trying to make sure the back was ok today. Just a little stiff, but good session. Good WOD, trying to keep up on the running part, need to work more on my running.

17-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Lunge w/twist
Push Ups (Hand) x12
back Raise x10
HFS

WOD:
5 Rounds of -
8x100kg Deadlift
+ 3 Rounds of [5xBurpees + 10x22' Box Jump + 10x20kg KB Swing]
---- 3 Min Rest --

Time:
Round 1 - 4'30
Round 2 - 4'25
Round 3 - 4'35
Round 4 - DNF (Completed 7DL)
Round 5 - XXX

Comments:
Was smashing this hard and getting through it. Got to the 7th rep of the DL and had a back spasm. Had to stop... was well stiff later that night and the next day! Need a rest and to work on some felxability!

15-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Push Up(Hands) x12
Plank - Lunge x20
Back Raise 10
HFS

Tech:
X number of the following (American Swing(12kg) then HPC(DB 10kg))
5-10-15-10-5

WOD:
400m
21-15-9
DB Hand Squat Clean (DB 15kg)
American KB Swing (20kg)
400m

Time: 9'53

Comment:
BOOM, sub 10min WOD! Was so f**ked.... couldnt catch my breath when I finished the last 400m.

Savage session!

14-Mar Southside BJJ

WU:
Shrimps
Front Rolls
Back Rolls
Side Rolls
Jacare

Stretch:

Tech:
(This is all with him in good posture and grips on jacket and belt)

Closed Guard - attack the back arm on belt.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the same side arm to hold the grip. The other arm goes outside and back in and grips in under his arm pit. Pin the arm. As he goes to posture, cross grip to far shoulder. Clamp shoulder and complete an armbar on trapped arm.

Closed Guard - attack the lead arm.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the opposit side arm to hold the grip. The other arm goes around and back in and grips his near lapel. Pin the arm to your side with your elbow. Your free arm goes under and grips is knee. Rock to that side, as he moves back sweep. You spin a little come onto his side. Leg over head and complete the armbar on trapped arm.
+ If he is too strong, and postures in towards your guard, complete the triangle choke.

Closed Guard - attack the lead arm.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the opposit side arm to hold the grip. The other arm goes around and back in and grips his near lapel. Pin the arm to your side with your elbow. Foot on hip and make room. Yoru leg goes over the trapped arm and under his neck (gogoplatta). Traingle your own ankle. Then hips up, legs forward and your knee pins his elbow for arm bar.
+ Also if his other arm is inside your guard, you can complete a kimoura.

13-Mar Combat Workshop WOD

WU:
Skipping (well attempting) 10min
Bands x12
Squat x15
Back Raise x15

Burgeener Warm Up
1. Jump + Down + Shrug Up x3
2. Jump + Elbwos + Shrug x3
3. Muscle Snatch x3
4. Drop to Squat with Bar Overhead x3
5. Push Press behind Neck x3
6. OHS x3

Tech:
Hang Power Cleans 5-5-5-5-5 (15kg-25kg-30kg-35kg-35kg)

SWOD:
Floor Press 3x8 (40kg-70kg-80kg)

ABS:
Rollouts 3x5
L-Sits 3x20sec

Comments:
Good session, just working on the HPC tech and getting some press work in.

Just chilling with the Combat Dave!

10-Mar Combat Workshop WOD

WU:
3 Rounds -
Squat x15
Push Up (Hands) x12
Lunge w/Twist
back Raise x12
Wall Slide x12
HFS

SWOD:
Thrusters 5-5-5-5-5 (40kg-40kg-45kg-50kg(1)-45kg)

WOD:
21-15-9
15kg DB Cleans
Burpees

Time: 6'19

Comments:
WOD of DOOM, anytime you pause with the burpees... your f**ked in a big way. Gotta power through the session and not slow down at all!

8-Mar Combat Workshop WOD

WU:
Squat x15
20kg KB Swing x 12 + last one, hold in low position and push out knees
Walk out - Push Up Position
Lunge Back w/Twist
HFS

SWOD:
Shoulder Press x5 (WU+35kg-45kg-60kg)
30 sec rest
Back Raise x10

WOD:
15min @ start of each min....
4 Clapping Push Ups
8 KB Swing (20kg)
12 Squats

Comments: BOOM, smashed the WOD and also the SWOD! Always struggled with the SP and starting to get some weight on it. Recon I have 5kg more in there....

7-Mar Southside BJJ

WU:
Shrimps
Front Rolls
Back Rolls
Side Rolls
Jacare

Tech:
Guard Pass -
Posture. Break the grip, trap the arm on there belly. Rock side to side. Step up on the side that you have trapped the arm. As you stand, stagger the other leg back to stop getting sweeped. Put trapped hand side elbow into his knee, use other hand to shimmy guard open. Grab leg, trap it to the floor. Knee over and hand under head, grab his pant legs and then open out and come into side control.

Ankel Pic (Jacare)

Knee down behind

3-Mar Combat Workshop WOD

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

Tech:
KB Swing

WOD:
4 rounds of (Cut off 20min) -
20 KB Swings (20kg)
20 Box Jumps (26')
400m
20 Burpees
20 Bar Thrusters (20kg)

Rounds: 3 Complete + 2 KB Swings of round 4.... hit the cut off!

Commnets:
Tough session, just head down and started to bang it out. Wanted to get further into the 4th round... just ran out of time!

1-Mar Combat Workshop WOD

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

SWOD
Max x5 Deadlift 140kg new PB! (WU x5 - 60kg-90kg-110kg)

WOD:
12min max rounds of -
3 Burpees
6 HPC (20kg DB)
9 Swings (16kg KB)

Rounds: 10 Complete

Comments:
Added another 5kg to the DL, but still have more in the tank. Want to break 150kg by end of March!

WOD was tough, did it yesterday and hit about the same amount of rounds in less time, was a little fatigued and the PB DL didnt help ;) BUT ALL WORTH IT!