19-Feb WOD

1k Row

1.25k Run

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

10x Sit Up

HFS

SWOD:

Bench

Power 3x5 (90kg-90kg-90kg)

Wide 3x5 (80kg)

Narrow 3x5 (35kg)

BO Row 6x6 (55kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

Lay Pull Down 3x6 (50kg)

Rope PD 3x6 (30kg)

Stretch

20-Feb WOD

WU:

1k Row

1.25k Run

3 Rounds of -

10x Band Dislocates

10x OHS Squats

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Foam Roll

WOD:

Front Squat 3RM (75kg)

500m Row for time 

1. 2'10

2. 2'08

17-Feb WOD

WU:

1k Row

1.25k Run

3 Rounds of -

10x Squats

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch & Foam Roll

 

Deadlift 5,5,5,5,5,5 (80kg-90kg-100kg-110kg-120kg-130kg)

 

Seated Press 5x5 (15kg BDs)

 

3 Rounds of –

10x 20kg OH Swirls

10x PU

 

1.25 Run

1K Row

14-Feb WOD

WU:

1k Row

1.25k Run

3 Rounds of -

10x Band Dislocates

10x OHS Squats

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Foam Roll

WOD:

Squat 4x8 (60kg)

T.Y.I. 4x8 (3kg DBs)

1K Row

9-Feb BJJ

More half guard work, also did it from the knee pass.

Collar grab from double knee grab pass to side control. As they go to pass, grab with your opposite hand on the collar of the side they are going, post out with free arm and scoot to the side away from where you drag them or they will land on you.

Loop choke from double knee grab pass to side control. If moving to your right, grab his left collar with left hand. Low grip as you are baiting them into the pass. As they move to side control, pass here head into the loop choke, put your free hand in and up onto the back of there neck via an underhook. Move your body on the mat into the gap under them and pull them over your head so they land on there back. Swim hand in and tighten the grip to finish the choke.

If they get the head out, then fight for guard and free hand goes cross grip to there shoulder and arm across kneck and finish the choke. 

If they defend, go for the arm bar. Grab arm or elbow, leg over and make sure you pinch leg together to allow you to finish the armbar easier.

7-Feb BJJ

Spider was over so some rolling time!

Inverted leg hooks to move into side control. Worked on taking the back also, DelaRiva, hand up and grab belt, bully down, stay in your shoulders, grab his pants and siciors legs and pull him onto you to take the back.

Worked on my deep half guard and seems to have been working well.

3 or 4 3min rounds.

7-Feb WOD

1k Row

1.25k Run

3 rounds of

10x squat

10x PU

10x back raise

10x 2F Glute Act.

10x SU

10x Sliders

HFS

Stretch & Foam Rolling Back/Shoulders/Legs

1k Row

1-Feb Felipe Bueno Seminar

Just drafting this...need to review it!!

Deep half, arm neck or under hook, arm under leg and crunch and pull up. Get in and low, lock leg. Bear hug arm and get grip on cuff.

If you can't get the cuff, grab collar and move around. As the defend, then trap arm. 

Sweeps, go opposite. 

Judo trow, one way then back the other at speed.

Come up in elbow, need arm free. If you make gap with arm then grip leg, don't open both.

If they put two hands on the mat, go out and take the back. No need for grip on cuff.

After sweep, keep grip. Head on chest and grab collar and tripod, move towards his legs and then pass guard and pass.

If the attack arm for straight arm attack, then clear head and regain deep half guard.

If you have grip and they attack open arm, hand back and around his head, let go of grip and leg and turn in and pass.

Deep half guard pass:

1 - sit to opposite side of leg caught. Turn in and into 1/4 guard.

2 - stand up and back around there head and back inky combat stance.

3 - knee smash down past him.

Rolling:

4 rounds of 5min with 1min rest.