Beautiful sunny morning…

Got my Java, of course… Timmy who who’s?

Got to the gym at roughly 9:30 am…

Nathan, Scotty P, and even my boy Justin St Amand showed up earlier wow… fellow lifters!

BOOM!

Lifting: (135 lbs)

1. Squats, 14 reps, 5 sets
2. Bench, 14 reps, 5 sets

Conditioning:

1. Box jumps, 12 reps, 4 sets
2. Crunches, 100 reps, 4 sets

 OMG last set banged my shin on the BOX again…

DAFCK same shin arrrggghhhh!!

 Nice to see a larger crew out, today…

Brittany, Hassan, Katrina, Scotty, Travis, Justin St Amand, New Travis,, and Nathan Shat Hatton.

Warm Up: 

A few laps jogging, 1 lap lunges, 1 lap bear crawls forwards 

1. Forward shoulder rolls, alternating shoulders, 1 x across mat
2. Reverse shoulder rolls, alternating shoulders, 1 x across mat
3. Side shoulder rolls, 1 x across mat left side & 1 x across mat right side
4. Forward butt scoots, 1 x across mat
5. Reverse butt scoots, 1 x across mat
6. Backwards shrimping, 2 x across mat
7. Forward shrimping, 2 x across mat
8. Backwards break fall to technical stand, 2 x across mat
9. Forward break falls to technical stand, 2 x across mat

Drilling: (1 min each, then switch)

1. Arm bars’, 1 min each, then switch
2. Hip bump sweeps’, 1 min each, then switch
3. Kimuras’, 1 min each, then switch
4. Triangles’, 1 min each, then switch
5. Marcelotines’, 1 min each, then switch
6. Omaplatas’, 1 min each, then switch
7. Scissor sweeps, 1 min each, then switch
8. Spider guard switches’, 1 min each, then switch
9. Side control switches’, 1 min each, then switch
10. Modified single leg, with a lapel grip break, 2 min each, then switch
11. Modified hip judo throw, 2 min each, then switch
12. Guard pull with one foot on hip, 2 min each, then switch

A quick clip below with us warming up and drilling…

Technique:

We continued to work on collar chokes, diving into further details on the cross collar while your attacker is in your guard. details discussing the wrist, and shaving the face if you couldn’t attacked with both palms up and not to use strength.

A quick clip below working tech below…

Rolling: (5 min rounds, 30 sec break)

1. Hassan
2. Katrina
3. New Travis
4. Brittany

Clip of us rolling below…

Great rolling guys…

Scotty P ran a quick stretch…

Then off to get some dim sum at a place I’ve never been to…

Oss