Saturday, June 24, 2017

Training Day: Saturday



 Live Training
Two Sets / Eight Rounds / Three Minutes

Friday, June 23, 2017

Fight to Win Pro is Coming to Seattle!


See the full match card.

Green River Community College
6pm 
Friday, July 7

If you can't attend, catch all the action on FloGrappling!

Thursday, June 22, 2017

Training Day: Thursday




See Training Day: Tuesday for Today's Lesson

+

30+ minutes Specific/Live Training (in class)

Wednesday, June 21, 2017

Cardio!



baseball complex

+

3km hike / 257 calories

Tuesday, June 20, 2017

Training Day: Tuesday



Pull Closed Guard from Standing / Pull Closed Guard Drill / Pull Open Guard Sickle Sweep / Pull Open Guard Drill

+

Back2Belly Counter to Knee on Belly + Bibiano Back Take


32 minutes Live Training

Monday, June 19, 2017

Work Promotes Confidence


Gironda 8 x 8

+

2k row

Saturday, June 17, 2017

Training Day: Saturday


Collar drag to ankle pick / De la Riva Guard Counter - Double Under Pull to Armbar / Back2Belly Hipscape Counter to Knee on Belly

+

20+ minutes Live Training

Friday, June 16, 2017

Work Promotes Confidence



Gironda 8 x 8

Thursday, June 15, 2017

Cardio!


Baseball complex

+

LSD

Saturday, June 10, 2017

Work Promotes Confidence



Gironda 8 x 8

+

LSD


Thursday, June 08, 2017

Wednesday, June 07, 2017

Work Promotes Confidence


Gironda 8 x 8

back squat / neck press / leg extension / dip / wide-grip pronated pulldown / narrow-grip supinated pulldown / Arnold / face pull

Gracie Barra Northwest at the IBJJF 2017 World Championships


One of my favorite training partners at Gracie Barra Seattle making his IBJJF World Championship debut. Great job, Daniel!

Tuesday, June 06, 2017

Training Day: Tuesday


50 breakfall/technical lifts
100 hipscapes

+

Collar pump to ankle pick / Ankle pick drill / Toreando pass vs spider guard control / Spider guard pass drill

+

20+ minutes Live Training

Monday, June 05, 2017

Work Promotes Confidence


Gironda 8 x 8

back squat / neck press / leg extension / dip / wide-grip pronated pulldown / narrow-grip supinated pulldown / Arnold / face pull

Saturday, June 03, 2017

Training Day: Saturday



See Training Day: Tuesday for Today's Lesson

Friday, June 02, 2017

Work Promotes Confidence


Gironda 8 x 8

back squat / neck press / leg extension / dip / wide-grip pronated pulldown / narrow-grip supinated pulldown / Arnold / face pull

Thursday, June 01, 2017

Training Day: Thursday



4 x 60s bike sprints
4 x 60s row sprints

+

See Training Day: Tuesday for Today's Lesson


Post-Train Conditioning
hipscape / pullup / hip thrust / jump squat

Tuesday, May 30, 2017

Cardio!


3k hike / 30 minutes / 275 calories

5k bike / 12 minutes / 125 calories

Tuesday, May 23, 2017

Training Day: Tuesday



matwork (3 rounds)

+
Collar drag w/sliding trip takedown / Take the back versus turtle / Bow and arrow choke / Armbar counter to choke defense

+

20 minutes Live Training

+

10 minutes Open Mat Training

Monday, May 22, 2017

Work Promotes Confidence



Baseball Complex
9 sets / 5 reps
front squat / rack pull

+

LSD Cardio
3 miles / 45 minutes / 400+ calories

Saturday, May 20, 2017

Training Day: Saturday

250m row (3 rounds)

+

Standing collar drag takedown / Standing collar drag takedown to turtle back take / Standing collar drag takedown to turtle back take to clock choke / Standing collar drag takedown to turtle back take to opposite side switch back take

+

30 minutes Live Training

Thursday, May 18, 2017

Training Day: Thursday



matwork (3 rounds)

+

(See Training Day: Tuesday for Today's Techniques)

+

30 minutes Live Training


Tuesday, May 16, 2017

Training Day: Tuesday


5 minutes Live Training

+

matwork (3 rounds)

+

Single-leg takedown / Single-leg takedown to knee cross pass/ Single-leg takedown to knee cross pass to turtle back take / Single-leg takedown to knee cross pass to turtle back take to clock choke / Single-leg takedown to knee cross pass to turtle back take to opposite side switch back take

+

30+ minutes Live Training

Sunday, May 14, 2017

So Much Maia










Saturday, May 13, 2017

Rodrigo Lopes v Bingo Crook @ Proving Grounds Sub Only BJJ tournament


Masters Superfight at Proving Grounds Submission Only Tournament between Rodrigo Lopes (Gracie Barra Northwest) and Bingo Crook (Phantom BJJ)

Thursday, May 11, 2017

Training Day: Thursday


matwork (3 rounds)

+

(See Training Day: Tuesday for Today's Techniques)

+

30 minutes Live Training

Wednesday, May 10, 2017

Work Promotes Confidence


Gironda 8x8

back squat / leg extension / lat pulldown / OHP / face pull / bench press

Tuesday, May 09, 2017

Training Day: Tuesday


Matwork

+

Fake guard pull to single leg / Fake guard pull to single leg to lateral pass to dope mount to side control /  Standing guard open to single-arm under pass

+

30+ minutes Live Training

Monday, May 08, 2017

Work Promotes Confidence


front squat / rack pull

+

2 km row