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 mid level sweep takedown and technical and S mount escapes. mid level sweep takedown starts with hands/arms inside of opponents. flare elbows out to help move opponent around. to start the takedown cup head with right hand and move head out of way but at the same time rapping same arm around opponents right shoulder. to assist getting your right hand around opponents right shoulder push opponents right arm away from their body with your left hand. this motion allows your right hand/arm to grab opponents left leg then grab opponents right leg with left hand/arm. position yourself to opponents right side, pitching their right leg then leaning into them with your head – the takedown.
escaping a technical mount you push into your opponents leg that is in a technical position, place your opposite hand on the ground to help you up then push into opponent to end up in guard. to help sitting up throw legs/hips back when pushing on opponents leg.
escaping the S mount is similar however you need to keep elbows close to prevent arm bars. when opponent mounts S slide elbow down by opponents calf and press to create space. once space is available hip out enough to create space to slide keen through. once keen is through move keen into opponent to help push opponent back to mat. if elbows stay close to body and you can create space after hip out then you have a better chance of escaping.
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