20 min running clock start with goblin squats using 25 lbs db’s – do what you can then subtract the rep count from 60 do burpee to box jump 8 high a side. tabata kte. first set 44 squats and 16 burpees to box jumps – decided to try and squat 60 times each round […]
tosh and bjj – clock and crucifix choke
tosh – c2 3x(250m, 550m, 750m) max effort. go as hard as possible and what ever that time is rest that same amount repeat 2 more times. great cardio harder than i thought. clock choke – when opponent is in turtle position place stomach and chest on opponents back with hips close to opponents shoulders. […]
4 8 12 reps 20 mins total
warm up 10 min jog – 20 min running clock 4 clapping push ups, 8 swings (50 lbs), 12 bw squats. after workout tabata push ups – lowest rep set was 5-8 at 7. try to improve to 9 reps within 4 weeks. great workout!
rest day / bjj
continued working on escaping the mount no gi. two escapes were demoed, 1; opponent positions self in S mount – gable grip your hands push on opponents leg that is in S position (key is to push close to their foot/calf) bring knee through turn into opponent and take mount. 2; opponent takes side control […]
2:1 pacing / bjj
keep distance the same with each interval. 8×2 mins on with 1 min rest in between. able to stay at 11.2 speed rounds 1-5, backed off on 6 at 10 speed, then completely rested on 7 then back to 11.2 on final round. other than round 7 I felt good. at bjj we worked on […]
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