Gracie Barra Dundrum
WU:
Body weight movements
Stretch
Tech:
Triangle Sub: both sides, make angle. Crunch to finish/pull head.
Triangle escapes: Posture up when they go to shove one hand if they are holding both wrists. If they have head, as they go to lock it in, arm out defends leg going up and move to that side.
Drills:
3x5 min: Triangle 90% on and escape.
Tech:
Side control –
1. Deep arm under head and on their arm also. Knee in armpit and also under there bum. Follow them around the mat.
2. Arm not under and deep, lift up your elbow to turn their head away from you. They can’t turn in.
3. Deep arm, shoulder under there chin and across there chest as a near choke. As they defend take the back or mount.
4. Head & Arm choke.
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