Got to the gym at roughly 9:00 am, got some lifting, a short vanity workout and some rowing in boom, trying to get ready for this competition!

Lifting: (9:05 am to 9:40 pm, 4 sets, 12 reps ) 

1. Squats, 135 lbs
2. Bench Press, 135 lbs

Then some crunches to work on my vainness, 4 sets of 100 Reps

Conditioning: (Stationary Rowing, Level 6)

1. 1000 m, 4:30 min
2. 1000 m, 4:45 min
3. 1000 m, 5:00 min

Kind of not impressed with the increase in time, but hey… I moved it up to level 6 lol… next is level 7.

Again beautiful day out, 16c to 18c , sunny… great forecast of the size of our class with Myself, The Frenchman, Big Red, new white belt Travis and Professor Shat. The Frenchman had to take off earlier due to other commitments.

Got a quick clip of one of our standard warm up we do below from Sunday…

Quick clips of us working some takedown drills from this morning…

3:00 mins each, alternate once you reach the end of the mat…

2 mins each, alternating…

Technique: (10 mins on each)

1. Wing Choke/Strangle
2. Sliding Collar Choke/Strangle

Note that both a choke or a strangle are effective… however one is non compliant as Coach Keith MacGillivray has brought up in the past.  Most chokes are applied to the trachea which will restrict airflow, can be painful, and most people will fight back. Strangles restrict blood flow to the brain by applying pressure to the carotid arteries in the neck, lets just say, you don’t get much fighting back except for the foam and your partner seeing stars, then out cold lol.

Rolling: (5 min rounds, 45 sec break)

1. Big Red
2. New white belt Travis
3. New white belt Travis

Maybe we’ll see some of you out this week!

Ossu!