31-Aug WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Plank /PU
10x Back Raise
10x 2F Glute Activation
8x Sliders
HFS


Stretch

SWOD:
Front Squat 3,3,3,3,3 (65kg-67.5kg-70kg-72.5kg-75kg)
Push Press 3x5 (60kg)

1000m Row

Stretch

Comments:
Lunch sessions.....not enough time!

30-Aug East Coast BJJ

WU & Stretch

Partner WU:
1. Pendiluim Sweep - Open hips, calf in arm pit and good motion to land in mount.
2. As he goes to push you off at your collar, hug arm keeping his arm in your elbow, turn to the opposite side of his trapped arm. Move knee across his face and put your shoulder to the mat so you are facing his feet.
3. As he rolls backwards to get out of the armbar, keep holding arm and quickly move your foot from behind his head to over to finish as normal.

Tech:
Half Guard escape to north/south
1. As you are in half guard and he has the under hook, shift your body towards his legs. Pin his arm and elbow to his body under your arm pit and grab his belt to hold position.
2. Switch you hips and move you bum to the mat, ensure that his had is not under you.
3. Grab his knee and shuffle your trapped leg out, have patience and dont lost position. Pull your other leg in and use your knee to open a gap and pull leg out. Do the pull (leg and hand on pants) and push (Knee) at the same time.
4. As the leg is out, pin hips with move to N/S position.

Half Guard escape to opposite side control.
1. As you are in half guard and he has the under hook, shift your body towards his legs. If you dont have a strong position and he is in tight, move across him to the far side. Your top arm posts to the mat as your turn over him, your free leg goes behind you to keep balance and pressure to stop him turning in.
2. As you do, keep your top arm close to the body as you dont want to give away the underhook.
3. Get the underhook and graps your other hand (usual side control grips).
4. Keep bum on the mat, push back and keep pressure. Wriggle your leg as free as possible from the half guard.
5. Use free leg to push his lower leg to increase the gap to remove the leg. As you do, turn to side control and stop his hips with your knee.

Tech Drilling x 5/6

Rolling x2

Comments:
Everyone is going at 200mph at the minute, need to get back into it. Fitness is a key to this too. Rolled with Darragh O Conaill today, very smooth indeed!

29-Aug WOD

WU:
500 Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 17.5kg Squat
10x 17.5kg Swing
10x PU
10x BR
10x 2F Glute Activation
HFS

Stretch

WOD:
7 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press

Core:

Torture Twist 4x3/3
Myotatic Crunch 3x10
Cat Vomit 1x10(10sec)

Strech

Comments:
Nice session today, neck a little stiff from the BJJ....as expected!

28-Aug East Coast BJJ

Back on the mats...... plan is to hit East Coast Tue and Thurs at lunch time.

Class was:

Stretch x15min

Tech x25
1. Harness when guy in tutrle after moving from side control.
- Arm under armpit goes on top of arm over shoulder.
- Put knee into gap between his elbow and knee and pull over and push knee through to get hook.
- Once lower hook is in, get the second. Keep harness at all times.

2. Harness when guy in tutrle after moving from side control cant get hook

- Arm under armpit goes on top of arm over shoulder.
- Put knee into gap between his elbow and knee and pull over and push knee through to get hook.
- Defends well and cant get hook.
- Switch hips out and pull him up as you are behind him, dont losen harness.
- Go for hook on same side as arm over shoulder.
- Once fist hook is in, get the second.

3. Harness when guy in tutrle after moving from side control cant step 1 or 2
- Pull back to the side where you are over his shoulder.
- Use you knee to make a gap between his elbow and knee.
- Hook his arm with your outside foot and arm lock.
- Grip is far arm and pull towards his belly and knees.
- Slide over the shoulder arm, with blade of your arm, under his kneck.
- Once far enough up, move to RNC as fast as possible.

Drill x15min
Stating in harness position, try and get hooks in.

Roll x2

Comments:
I am not BJJ fit...... need to get back into it and blow the cobwebs off!

27-Aug WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Scap PU
10x PU
HFS

Stretch

SWOD:

DB Bench 3x8 (27.5kg)
DB Incline Bench 3x8 (25kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO Row 4x6 (75kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

WOD:
250m Row
21 PU
250m Row
15 PU
250m Row
9 PU
250m Row
Time: 4'50 (Row time)

Stretch

Comments:
One more week on the DB Bench and then back to the BB routine again.

24-Aug WOD

WU:

500m Run
3 Rounds of -
10x Squat
10x Plank /PU
10x Back Raise
10x 2F Glute Activation
8x Sliders
HFS

Stretch

SWOD:
HSC 3,3,3,3,3 (15kg-17.5kg-20kg-22.5kg-25kg (DBs))
SLDL 3x5/5 (12.5kgs (DBs))

3 Rounds of -
15x 20kg OH Swirls
10x PU w/ 6kg RR
Inner Thigh 3x10 (75kg)
Outer Thigh 3x10 (75kg)

1000m Row
Stretch

Comments:
Back working the legs for some on the cards BJJ!

22-Aug WOD

WU:
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Band Pullaparts (Red)
10x Scap PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
Squat 5x3 (80kg-90kg-100kg-100kg-100kg)
WOD:
21-15-9
25kg BB Thrusters
Body Row
For Time: ?
Stretch

Comments:
Delay getting into the gym today and had to be at the parents for 9am. Good session...I hate THRUSTERS!

21-Aug WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Divebombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Deadlift 2,2,2,2,2,2 (100kg-110kg-120kg-130kg-140kg-150kg)

DB Press 3x5 (17.5kgs)

WOD:
400m Run
21 PU
400m Run
15 PU
400m
9 PU
400m
Time: 8'38

Stretch

Comments:
Been missing from the DL for a bit so good to get back into it. Recon my PB is a bit away at the min. Change up with the Press with the use of DBs.

20-Aug WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x10 (25kg)
DB Incline Bench 3x10 (22.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (15kg)
BO Row 4x6 (75kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

1000m Row

Stretch

Comments:
Tatt sorted, so lets back into it. Its been a wishy washy moth. Still on the DB Bench work.

13-Aug WOD

WU:
500m Row
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise

HFS

Stretch

SWOD:
DB Bench 3x10 (25kg)
DB Incline Bench 3x10 (22.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (15kg)
BO Row 4x6 (75kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

1000m Row

Stretch

Comments:
Back in after another few hours on the tatt!

7-Aug WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Band Pullaparts (Red)
10x Divebombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Front Squat 3x5 (70kg-72.5kg-75kg)
Push Press 3x5 (55kg-60kg-65kg)

WOD:
400m Run
10x PU + 6kg RR
400m Run
10x PU + 6kg RR
400m Run
10x PU + 6kg RR
400m Run
Time: 9'38

Stretch

Comments:
Getting back into some 3x5 and running this week. Tattoo sitting 3 tomm, so will need to take another few days off.

6-Aug WOD

WU:


500m Row
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x10 (22.5kg)
DB Incline Bench 3x10 (20kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (12.5kg)
BO Row 4x6 (75kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

500m Row

Stretch

Comments:
Week two of the new amended chest program., didnt get to long in there today.