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

Thursday, May 04, 2017

Training Day: Thursday


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

+

40 minutes Live Training (0 minutes)


hipscape / pullup / hipthrust / jump squat

Wednesday, May 03, 2017

Tuesday, May 02, 2017

Training Day: Tuesday



matwork (3 rounds)

+

Single-leg counter (under arm grip) / Single-leg counter (loop choke) / S-mount transition from mount / Armbar from S-mount transition from mount


40 minutes Live Training (0 minutes)


Saturday, April 29, 2017

Cardio!


reverse lunge / front squat / back squat 

10 min EMOM deadlift

reverse lunge / front squat / back squat

Monday, April 24, 2017

Cardio!


Conditioning Circuit 
front squat /  deadlift

+

3.87 miles / 60 minutes / 510+ calories

Saturday, April 22, 2017

Cardio!


Conditioning Circuit 
front squat /  deadlift

+

3.86 miles / 60 minutes / 520+ calories

Thursday, April 20, 2017

Teaching Day: Thursday


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

+

40 minutes Live Training (0 minutes)


Conditioning Circuit
hipscape / pullup / hip thrust / jump squat

Wednesday, April 19, 2017

Duck Season!


squat* / press* / deadlift*


* initial goal reached

Tuesday, April 18, 2017

Teaching Day: Tuesday


Reverse pivot drill / Double leg takedown drill / Recover guard from turtle - Partner passes guard to side /  Side control to mount transition with knee / Side control to mount transition facing the legs / Asymmetrical choke from side control / Flow drill: recover guard from turtle - partner passes guard to side then transitions to mount or asymmetrical choke

+

40 minutes Live Training (0 minutes)

Proving Grounds Submission Only Tournament Less Than One Month Away


With taxes (or a request for an extension) out of the way, now is a great time to focus on getting ready to compete at the Proving Ground Submission Only tournament, Saturday, May 13th.

Monday, April 17, 2017

Cardio!


3.8 miles / 62 minutes / 490 + calories

Sunday, April 16, 2017

Cardio!


3.88 miles / 64 minutes / 500 + calories

Marcelo Garcia: Mighty Mighty Good Man

Saturday, April 15, 2017

Otavio's Omoplata


With a significant amount of teaching and drilling in my near-term, on the mat, future, Pan Middleweight Champion Otavio Sousa's omoplata attack from the arm wrap guard is near the top of my list as far as the latter is concerned.



Friday, April 14, 2017

CNS Primers for Deadlifting and Squatting


Deadlift Primer / Squat Primer



Rabbit Season!


squat* / bench* / row*


* initial goal reached

Thursday, April 13, 2017

Teaching Day: Thursday


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

+

40 minutes Live Training (0 minutes)

Wednesday, April 12, 2017

Duck Season!


squat / press* /deadlift


* initial goal reached


Tuesday, April 11, 2017

Teaching Day: Tuesday


Duck-under to rear ankle pick to topside turtle control / Duck-under to rear ankle pick to topside turtle control - partner recovers guard / Duck-under to rear ankle pick to topside turtle control - partner recovers closed guard - Saulo guard open and over the leg pass / Duck-under to rear ankle pick to topside turtle control - partner recovers closed guard - Saulo guard open and leg staple to backstep pass / Duck-under to rear ankle pick to topside turtle control - partner recovers half guard with underhook - pummel for underhook and knee cross pass

+

30 minutes Live Training (10 min)


Conditioning Circuit 
deadlift / pullup / back squat / pushup

Monday, April 10, 2017

Rabbit Season!


squat / bench* / row*


* initial goal reached