30-Dec WOD

WU:

3 rounds of -

10x Squat

10x Scap

10x Back raise

10x Glute act

HFS

Stretch

6 rounds of

16kg KB Complex

10x swings

5x right

5x left

5x shoulder right

5x should left 

45sec Rest

Stretch & Mobility Work

27-Dec BJJ

BJJ

26-Dec WOD

WU:

3 rounds of -

10x Squat

10x Scap

10x Back raise

10x Glute act

HFS

Stretch

6 rounds of

16kg KB Complex

10x swings

5x right

5x left

5x shoulder right

5x should left 

45sec Rest

Stretch & Mobility Work

19-Dec WOD

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

HFS

SWOD:

Bench

Power 3x5 87.5kg

Wide 3x5 75kg

Narrow 3x5 30kg

BO Row 4x5 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (17.5kg)

Squat 3x10 (40kg)

Lat Pull Down 3x6 (50kg)

Rope Pull Down 3x6x (25kg)

Stretch

17-Dec WOD

UWU:

1k Row

3 Rounds of-

10x Squat

10x Plank/PU

10x Back Raise

10x 2FG Act.

10x Sliders

HFS

Stretch

SWOD:

Thrusters 

5x5 (20kg) 

5x3 (25kg-30kg-35kg-40kg-45kg)

WOD:

300m Run

21x PU

21x Squat

300m Run

15x PU

15x Squat

300m Run

9x PU

9x Squat

300m Run

Time: 8'59

13-Dec WOD

WU:

1k Row

3 Rounds of-

10x Band Dislocates

10x OH Band Squat

10x PU

10x Back Raise

10x 2FG Act.

HFS

Stretch

Front Squat 9x3 (40kg to 80kg in 5kg increments)

Shoulder Press 5x5 (40kg)

500m row for time x2:

1.59

2.01

Stretch

12-Dec WOD

WU:

1k Row

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

HFS

SWOD:

Bench

Power 3x5 87.5kg

Wide 3x5 75kg

Narrow 3x5 25kg

BO Row 4x5 (70kg)

BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

Lat Pull Down 3x6 (50kg)

Rope Pull Down 3x6x (25kg)

Stretch

11-Dec BJJ

Take Down:

Judo grip, lapel and elbow. Pull up and out wrist and down lapel and as you kneel down and single leg take down. Remeber to punch knees and keep head in. (As they land, grab outside knee and lapel and move to guard pass..)

Guard Pass: 

Knee across shin pass and push knee over and pin leg. Keep grips. As they roll, 

arm in around knock and sleeve choke across back of the neck with your hand on the back of there lat/shoulder. Keep your knee and shin against their back, pull In and step over, push other leg out and from under them and finish

Guard Passing 101:

Get double lapel grips and shimmy to side you have there arm pinned. Shimmy and step up, stand up full and turn your knees in to pin them. Straight arm up and then push down on the knee by leaning to that side to break guard. 

(End up in knee across, keep lapel grip and pass with arm under leg and go to side.)

Half guard to 1/4 guard pass:

Arm under head and all the way out and grab shoulder and pin shoulder. Pull lapel out and pass up to arm under head. Grab with palm down and lock up head. If they have arm under neck then you need to finger walk up the mat and clear the arm with your head and pin it. Come up and pressure as you then pull out trapped leg and move to 1/4 guard.

Roll x2

9-Dec WOD

WU / Foam Roll / Mobility Work

10 rounds of - 

10x KB swings

5x Right arm swing

5x Left arm swing

5x right arm press

5x left arm press

16kg KB

60sec Rest

Stretch

8-Dec WOD

WU:

1k Row

1k Run

3 Rounds of-

10x Band Dislocates

10x OH Band Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

HFS

Stretch

Squat 5x5 (80kg)

T.Y.I 3x8/8/8 (3kg DBs)

1.2k Run

Stretch

7-Dec BJJ

WU

Guard Passing

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn anpd put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

DLH Guard Sweep

Part 1

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. Grab collar and and turn as you push away, make sure you don't end up in half guard, spin them away so you can be in side control.

Part 2

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg but if they push your hand away to break grip, grab that hand roll in under them and hook the leg for the sweep and they will fall over easily.

Part 3

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and immediately go for the technical stand up.

Part 4 

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and move your other grip to the collar also and go for the smash to bully them to the mats.

Draft

Knee slip Long pass from standing Long pass from Knee Long pass and as he goes to turn into you you go all the way over and take it back

Side control move arm underneath the neck

she is now into your bicep as you go strong on him and then you move to quarter Guard 

Guard Pass: 

Knee across shin pass and push knee over and pin leg. Keep grips. As they roll, 

arm in around knock and sleeve choke across back of the neck with your hand on the back of there lat/shoulder. Keep your knee and shin against their back, pull In and step over, push other leg out and from under them and finish

Guard Passing 101:

Get double lapel grips and shimmy to side you have there arm pinned. Shimmy and step up, stand up full and turn your knees in to pin them. Straight arm up and then push down on the knee by leaning to that side to break guard. 

(End up in knee across, keep lapel grip and pass with arm under leg and go to side.)

Half guard to 1/4 guard pass:

Arm under head and all the way out and grab shoulder and pin shoulder. Pull lapel out and pass up to arm under head. Grab with palm down and lock up head. If they have arm under neck then you need to finger walk up the mat and clear the arm with your head and pin it. Come up and pressure as you then pull out trapped leg and move to 1/4 gu

4-Dec BJJ

Back on the mats with the Ginja Ninja in South Dublin S&C.

WU

Guard Passing

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

DLH Guard Sweep

Part 1

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. Grab collar and and turn as you push away, make sure you don't end up in half guard, spin them away so you can be in side control.

Part 2

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg but if they push your hand away to break grip, grab that hand roll in under them and hook the leg for the sweep and they will fall over easily.

Part 3

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and immediately go for the technical stand up.

Part 4 

Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and move your other grip to the collar also and go for the smash to bully them to the mats.

4x4min Rolling

The game done change...

Well after two years in the wasteland, I have finally come back to the fold. The Ginga Ninja got him some mats and now with a solid roof over his head there is a new home for the ‘Red Dragons’ (old school joke…).

I’ve gotten the bug again and am enjoying the coaching style and game that Dave is teaching. We have a decent mix in the class and it’s been good fun to date. We have done a lot of drilling and that’s key. I will evolve as it goes, but it’s made me realised that I missed BJJ a lot!

Now to figure out how to training every night of the week……

Here's me right, Dave Middle and Mick on the left.

3-Dec WOD

WU:

1k Row

3 Rounds of-

10x Squat

10x Plank/PU

10x Back Raise

10x 2FG Act.

10x Sliders

HFS

 

Stretch

 

SWOD:

Deadlift 7x5 (100kg)

Thrusters 5x5 (20kg) 3x5 (40kg)

 

WOD:

300m Run

21x PU

21x Squat

300m Run

15x PU

15x Squat

300m Run

9x PU

9x Squat

300m Run

Time: ?

2-Dec WOD

WU & Stretch

7 Rounds of (16kg KB) –

10x KB Swing

5x Right Arm Swing

5x Left Arm Swing

5x Right Arm Press

5x Left Arm Press

90sec Rest

Core Work

Stretch