deadlifts-
10x 95 lbs
7x 115 lbs
5x 135 lbs
4x 135 lbs
3x 135 lbs
overhead squats-
10x 45 lbs (bar) - 3 sets
front squats-
10x 75 lbs
back squats-
10x 95 lbs - 3 sets
clean and jerk to get up each set
Friday, December 7, 2007
Thursday, December 6, 2007
SH mount escapes
SH class
techniques-
-arm trap upa mount escape
-upa mount escape from arm around head
-elbow/knee cheat to bridge over from overhook
rolling-
-mount/side mount escapes are getting decent. need to wait for right time to explode and go for it.
-some trouble with aggressiveness. not attacking or committing enough. sort of just being lazy about committing to moves!
-some trouble vs. head trapped in guillotine position from side control top. my solution has been to keep rotating around to free my head.
-mike rolled over me. from his game- driving, forward pressure at all times from passing. always pulling while driving. always switching base and anticipating my counters and then shutting them down.
techniques-
-arm trap upa mount escape
-upa mount escape from arm around head
-elbow/knee cheat to bridge over from overhook
rolling-
-mount/side mount escapes are getting decent. need to wait for right time to explode and go for it.
-some trouble with aggressiveness. not attacking or committing enough. sort of just being lazy about committing to moves!
-some trouble vs. head trapped in guillotine position from side control top. my solution has been to keep rotating around to free my head.
-mike rolled over me. from his game- driving, forward pressure at all times from passing. always pulling while driving. always switching base and anticipating my counters and then shutting them down.
Tuesday, December 4, 2007
Monday, December 3, 2007
De la riva troubles
PM class
techniques-
-a bunch of random self defense moves
-hip bump sweep to cross choke from mount
guard drill-
-main thing- having trouble vs. tony's de la riva. sweep defense is mostly good, but i think me giving up sleeve control is allowing him to break me down much easier. gotta be more aggressive with the grip fighting and then start to work on taking out the hook/shutting down the de la riva
-reminder- brabo escape- wrestler sit out and then throw arm across opponent's body, ending in side control. another escape- trap arm hard and sprawl on it. sit out seems like the best option.
techniques-
-a bunch of random self defense moves
-hip bump sweep to cross choke from mount
guard drill-
-main thing- having trouble vs. tony's de la riva. sweep defense is mostly good, but i think me giving up sleeve control is allowing him to break me down much easier. gotta be more aggressive with the grip fighting and then start to work on taking out the hook/shutting down the de la riva
-reminder- brabo escape- wrestler sit out and then throw arm across opponent's body, ending in side control. another escape- trap arm hard and sprawl on it. sit out seems like the best option.
Sunday, December 2, 2007
WOD
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
--------
did it with 2 35lb dumbells (70 lbs total)
normal jump roping
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
--------
did it with 2 35lb dumbells (70 lbs total)
normal jump roping
Saturday, December 1, 2007
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
--------
got to 10 mins
55 pullups total
Use as many sets each minute as needed.
--------
got to 10 mins
55 pullups total
Arm in guillotine and some top notch tips
Stronghold training
-arm in guillotine- pressure on the artery on the side of the neck closest to the trapped arm. can be done from half guard/open guard/whatever. need to block them from coming around and passing. fall to side opposite trapped arm. specific grip with thumb in artery. crunch into them (don't arch like normal guillotine), drive their head down (sort of like neck crank), and rotate wrist to pressure neck. can use to sweep very easily. can attack from all places!
-one armed guillotine from half guard top- need to wrap arm around deep and pressure neck while driving with rib on their head. can't figure it out at this point.
-n/s guillotine- setup- need to lean onto them and pressure them in the transition from side control to the guillotine.
-arm triangle- to finish- pinch elbows together and drive head to mat. doesn't matter where legs are, etc. can be done from half guard.
-chokes- patience and constant, consistent pressure when choking. moving around and adjusting pressure allows them to also adjust and survive longer. a fully locked in choke will take a few seconds for them to tap.
-brabo/darce- switch back and forth to get the submission. darce them over and then sink the brabo, darce them over again if they recover, etc.
-brabo counter- wrestler's sit out from turtle. from half guard- frame opposite side hip with trapped arm to get some space.
-half guard bottom- underhook with elbow, not with whole arm (avoid the brabo)
-half guard bottom- need to frame them with arms and use to stop progress and then recover guard.
-half guard bottom- pin their arm to wrist and they can't pass. recover once they try to free arm.
-x-guard- when they post the knee, off-balance them and try the pendulum x sweep, but ultimately shoot under the leg and try to take the back.
-sweeps- time it with the submission. example- collar choke- they move arms to block the choke, you scissor them over.
-general half guard philosophy- not a dominant position- all the sweeps cause you to get your face smashed often. need to create distance and recover guard for stronger position.
-half guard bottom when smashed- lockdown on leg alleviates some pressure, and then peel the shoulder away, get arms back in posture.
-top game- need to be driving into them more, leaning weight on them instead of just going around.
-guard strategy- overwhelm with submissions and then eventually sweep with scissor or something else. timing after flurry- pause and then sweep when they don't expect it. hard to tap someone from here.
-side control- need to work to get arms out of posture ASAP
-passing- when they grab your sleeves, grab them back and drive at the same time. messes their leverage up and puts you at the advantage. they should crumble.
-de la riva counter- point knee away to take away angle
-arm in guillotine- pressure on the artery on the side of the neck closest to the trapped arm. can be done from half guard/open guard/whatever. need to block them from coming around and passing. fall to side opposite trapped arm. specific grip with thumb in artery. crunch into them (don't arch like normal guillotine), drive their head down (sort of like neck crank), and rotate wrist to pressure neck. can use to sweep very easily. can attack from all places!
-one armed guillotine from half guard top- need to wrap arm around deep and pressure neck while driving with rib on their head. can't figure it out at this point.
-n/s guillotine- setup- need to lean onto them and pressure them in the transition from side control to the guillotine.
-arm triangle- to finish- pinch elbows together and drive head to mat. doesn't matter where legs are, etc. can be done from half guard.
-chokes- patience and constant, consistent pressure when choking. moving around and adjusting pressure allows them to also adjust and survive longer. a fully locked in choke will take a few seconds for them to tap.
-brabo/darce- switch back and forth to get the submission. darce them over and then sink the brabo, darce them over again if they recover, etc.
-brabo counter- wrestler's sit out from turtle. from half guard- frame opposite side hip with trapped arm to get some space.
-half guard bottom- underhook with elbow, not with whole arm (avoid the brabo)
-half guard bottom- need to frame them with arms and use to stop progress and then recover guard.
-half guard bottom- pin their arm to wrist and they can't pass. recover once they try to free arm.
-x-guard- when they post the knee, off-balance them and try the pendulum x sweep, but ultimately shoot under the leg and try to take the back.
-sweeps- time it with the submission. example- collar choke- they move arms to block the choke, you scissor them over.
-general half guard philosophy- not a dominant position- all the sweeps cause you to get your face smashed often. need to create distance and recover guard for stronger position.
-half guard bottom when smashed- lockdown on leg alleviates some pressure, and then peel the shoulder away, get arms back in posture.
-top game- need to be driving into them more, leaning weight on them instead of just going around.
-guard strategy- overwhelm with submissions and then eventually sweep with scissor or something else. timing after flurry- pause and then sweep when they don't expect it. hard to tap someone from here.
-side control- need to work to get arms out of posture ASAP
-passing- when they grab your sleeves, grab them back and drive at the same time. messes their leverage up and puts you at the advantage. they should crumble.
-de la riva counter- point knee away to take away angle
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