20-Sep ECBJJ

WU+Stetch

Competition training

Worked half guard sweeps and side control

Rounds x 4

Comments:

21-Sep WOD

WU:
1000m Row
3Rounds of -
10x Band Pullaparts (Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Shoulder Press 5RM (60kg)
DBs HSC 3RM (30kg)

1000m Row

Stretch

Comments:
Working the HSC and new PB!

19-Sep WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
1xPC + 1xHPC 1,1,1,1,1,1 (40kg-45kg-50kg-55kg-60kg-62.5kg)

WOD:
4 Rounds of -
400m Run
10x PU + 6KG Renegade Row
Time: 9'54

Stretch

Comments:
Need to get back on the tech for the PC and HPC and add some weight to them again.

17-Sept WOD

WU:
500m Run
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Bench Press -
Power 2x5 (80kg)
Wide 2x8 (80kg)
Narrow 2x8 (65kg)

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

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

1000m Row

Stretch

Comments:
Back to the BP routine, start off lower than when ended and work back up.

15-Sept Hike

Distance: 10k
Time: 2.34

14-Sep WOD

WU:
Row
3 Rounds of -
10x Squat
10x Dive-bombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Front Squat 3RM (77.5kg)
Shoulder Press 3RM (57.5kg)

1000m Row

Stretch

Comments:
Time was king today, had to be in work by 9am. Too many small increases in the RM today.

13-Sep Home WOD

WU:
12x Shoulder Dislocates
12x 3/4kg OH Squat
12x Band Pull Aparts (Purple)
12x PU
12x Back Raise
HFS

Stretch

5 Rounds of -
20x 16kg KB Swings
10x 7.5kg Sit Ups

Mobility:
Foam Roll -  Back,Legs,Shoulders
Lacrosse Ball - Glutes, Back, Shoulders

Stretch

Comments:
Just need to losen out at bit more at home.

10-Sep WOD

WU:

500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
DB Bench 3x8 (30kg)
DB Incline Bench 3x8 (27.5kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (22.5kg)

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

1000m Run
Time: 4'31

Stretch

Comments:
Last DB session of the chest work, back to the bench press next monday!

8-Sept Hike

Start Time: 9.00am
Distance: 10k approx
Time: 2h19m

7-Sept WOD

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

SWOD:
Squat 3x5 (100kg)

WOD:
5 Rounds of -
A. 250m Run
B. 50kg Barbell Complex [1x PC + 1x Front Squat + 1x Shoulder Press]
Time: 8'31

3 Rounds of -
10x 20kg OH Swirls
10x PU

Stretch

Comments:
Reset on the squat today, need to work back up on some of these movements.

5-Sep WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x PU
10x Back Raise
10x 2F Glute Acitvation
HFS

Strech

SWOD:
Deadlift 3,3,3 + 1RM (120kg-130kg-140kg) + (155kg (160kg(F))

WOD:
5 Rounds of -
15kg DBs Complex
3x HSC
3x Front Squat
3x Press
10x 1Arm Swings - Right
10x 1Arm Swings - Left
10x PU
1min Rest

Stretch

Comments:
Nice WOD today, nice to get that burning feeling all over!

4-Sept East Coast BJJ

WU + Stretch

Partner WU:

Mount Escape -
When in guard, sweep to mount. Drill is to escape the mount. Elbow and knee escape, so turn to side hook his leg with your top leg push off knee and escape bottom let to half guard. Get you arm in for the underhook on the side with the leg out then work to regain guard.

Tech:
1. Regain guard/distance from attempted side control -
As your scramble and he passes to side control, he goes to get the over and under grip for good control. You can either attack the top hand closest to your head and stop that by turning in a blocking it or the better option is using your inside arm grab his wrist or cuff and turn away from him. Post up on your head and feet in a tripod. As you do quickly rotate your top leg in a circle and return to guard. If you can spin away and increase the distance, do so but NEVER just sit and wait for him to attack again.

1. Regain guard/distance from attempted side control then attack -
As per the tech above but as you spin and end up in front of him, go on the attack. If he has a leg up attack the heel and drive to come up on top. If you have some distance, close this and try for a sweep or butterfly sweep. If you end in closed guard go for submission or sweep. Never just get the position and then wait as he will come up on top of you.

Rolling x2

Comments:
Fitness is still king here, starting to get my head back into it. Protecting from the sub in the roll and waiting out a chance to come up on top. Once the fitness is back and a few more session I should have dusted off some of the cobwebs!

3-Sept WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x8 (30kg)
DB Incline Bench 3x8 (27.5kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (20kg)

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

500m Row


Stretch

1-Sept Hike

Start Time: 7.30am
Distance: 10.5k approx
Time: 2h35m