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. while opponent is protecting from chokes try to position left hand, assuming you’re on opponents left side, cross collar grabbing the lapel (right side opponents neck) once grip in secure shot you’re right hip on opponents left shoulder and pull up on collar grip while pressing right leg down the mat…if opponent anticipates this choke attempt crucifix choke.
crucifix choke – Both you and your opponent are on your knees, and he is trying to take you down with a single leg takedown, either off a shot or after escaping to his knees from under side control.
He’s making a major mistake by trying to do the single leg with his head on the outside. In this situation, many make the mistake of trying to spin and take the back while their leg is still being held. Even if they get their hook in, their other leg is still trapped so they just get taken down anyway. It’s easier to just take the crucifix since he’s practically giving it to you (not to mention guillotine chokes and crossfacing, but that’s for another day).
Cut to his side, laying your chest and stomach on his back. It is important that you pinch your knees together and keep your hips close to his shoulder. These are key to maintaining the crucifix and stopping him from pulling his arm out. If you give him too much space he’ll be able to pull his arm out, and you’ll lose the position.
Reach your left hand through his armpit and get a one-on-one (one hand grabbing one wrist) to control his far arm. You can turn his arm in towards his body to break him down.
Since your opponent is still trying to take you down, post with your right hand to keep your base. Even if he does succeed in knocking you over, just keep tight to his back and do not let his arm come out from between your legs, and you should be able to recover.
If he’s still clasping his hands together around your leg, drop your hips and do a “sprawl” of sorts to break his grip, but (like always) don’t give him enough space to pull his arm out.
Kick off with your left leg and roll over your left shoulder. Your right leg stays bent around his arm as you flip him.
When you roll, you always want to go over the shoulder that’s nearest to his hips. Rolling over the other shoulder is awkward and difficult, and makes him do a nasty flip on the back of his neck.
You’re now in the classic crucifix position, laying out with his head and neck on your stomach and both arms trapped and spread apart.
Your left hand grabs the back of your head to trap his left arm, and you cross your legs and pinch your knees to keep his right arm trapped.
Your right arm reaches around his head and grabs his left lapel. Your left hand grabs the gi and feeds it to down, tightening the choke. Be careful while doing this that his arms don’t reach together or he’ll use this to start escaping.
Trap his arm by grabbing the back of your head again and finish the choke by pulling his collar across his neck.
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