-40 c out this morning, the day after Valentine’s Day… Fan-freaking-tastic. Had me mah morning java… walked ma dog, fast it was… no snooping around. Sooo cold out ;p;  Got to the Gym at 9am.

9am training consisted of tabata styled movements with the grappling dummy. 60 secs per movement, with 5, different exercises as hard and as fast as possible. 5 sets total 60 sec breaks between sets.

5 Sets of:
1. 60 sec, knee belly switches
2. 60 sec, side control switches
3. 60 sec, mount to s-mount, alternating sides
4. 60 sec, standing up side control switches
5. 60 sec, side control, push-ups to knee belly, alternating knees

Below is a cool 10 min video clip of me working on the grappling dummy this morning at 9am in slow motion for my 1st set lol… enjoy hahaha.

 

Turned out to be a very very small group today just me and Furious Scotty Hall… lucky him, he gets private… says him lol.

20 min Warm-up:
1. Jogged around the mat the insides to outside switches for a few laps
2. Lunges, 1 lap
3. Forward shoulder rolls, alternating shoulders, 2 x across mat
4. Reverse shoulder rolls, alternating shoulders, 2 x across mat
5. Side shoulder rolls, 1 x across mat left side & 1 x across mat right side
6. Forward butt scoots, 2 x across mat
7. Reverse butt scoots, 2 x across mat
8. Backwards shrimping, 2 x across mat
9. Forward shrimping, 2 x across mat
10. Backwards break fall to technical stand, 2 x across mat
11. Forward break falls to technical stand, 2 x across mat
12. Inside Z walks, 1 x across mat forward, 1 x across mat backwards
13. Outside Z walks, 1 x across mat forward, 1 x across mat backwards
14. Tri-angles, 1 x across mat

I asked Scott what he wanted to work on and he asked me for a few closed guard submissions and how to prevent guys from breaking out of his closed guard. We went through the arm bar and kimura from closed guard. We discussed key points of control to maintain your closed guard with elbow flaring, sleeve/cross-standard thumb in and pistol grips, cross lapel grip control, and using your legs by pulling your knees to your chest to take your opponent off balance. We discussed how he needs to continually keep his opponents posture broken and off balance with all of these various points of control to keep them in his closed guard. I then showed my variation of a closed guard kimura and what I call the lazy man arm bar

Scott, below are a few cool clips I found on maintaining the closed guard by Stephan Kesting.

 

 

Technique:

1. Reviewed closed guard kimura attack, with a monkey and keeping the guard closed.

 Scott, below is a cool clip I found on the kimura by Stephan Kesting.

 

2. Reviewed lazy arm bar, with a foot on the hip and bringing up the knee on the other side.

 Scott, below is a cool clip I found on the this armbar by Stephan Kesting.

 

Positional Resistance Drilling:

1. Maintaining the closed guard, 60 sec intervals, 5 reps
2. Closed guard kimura attack, 20 reps, each side
3. Lazy arm bar, 20 reps, each side

Rolling: (5 x 5 mins Rounds)

1. With the Furious Scotty Hall

Below is my 2nd set with a 2.5 min sped up video clip of me drilling with the grappling dummy at 9 am this morning hahaha enjoy.

Hope to everyone out for Open Mat at 12pm tomorrow on Family day!!

Ossu.