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

Sunday, April 09, 2017

Cardio!


2 miles bike
emom* deadlifts 10 rounds 5 reps
tabata row 8 rounds

2 miles treadmill

2 miles bike
emom front squats 10 rounds 5 reps
tabata row 8 rounds

*every minute on the minute

Friday, April 07, 2017

Duck Season!


squat / press* / deadlift


* initial goal reached

Thursday, April 06, 2017

Training Day: Thursday


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

+

30 minutes Live Training

Wednesday, April 05, 2017

Celebrate Tax Day with the ADCC West Coast Trials


Looking for a great way to congratulate yourself for a timely filing of your federal taxes? After training on Saturday the 15th (hint, hint), be sure to check out what looks like an amazing card of "superfights," including two of my favorite competitors Braulio Estima and Leandro Lo, as well as the headlining Buchecha v, Lovato Jr. match, at the Abu Dhabi Combat Club West Coast Trials.

Rabbit Season!


squat / bench* / row*


* initial goal reached

Tuesday, April 04, 2017

Training Day: Tuesday


Recover full guard from turtle with opponent at side / Recover half guard from turtle with opponent at side / Recover half guard from turtle and sweep / Half guard specific


16 minutes Live Training

+

Conditioning Circuit
back squats / deadlifts 

Monday, April 03, 2017

Duck Season!


squat / press* / deadlift


* initial goal reached

Training Day: Monday


Double-leg takedown to sprawl to take the back / Double-leg takedown to sprawl to take the back to back mount escape /  Back control specific training / Back control King of the Hill

Sunday, April 02, 2017

#DOPEMOUNT


"any thick liquid or pasty preparation, as a lubricant, used in preparing a surface" / "a horse, other animal, or sometimes a vehicle, as a bicycle, used, provided, or available for riding"

"an absorbent material used to absorb and hold a liquid, as in the manufacture of dynamite" / "a support, backing, setting, or the like, on or in which something is, or is to be, fixed"

"any narcotic or narcotic-like drug taken to induce euphoria or satisfy addiction" / "a distinctive metal feature on a sheath or scabbard, as a locket or chape."

Saturday, April 01, 2017

Training Day: Saturday


Double leg counter to punch / Double leg to side control / Double leg to side control to mount / Double leg to side control to take the back vs roll-out

+

20 minutes Specific Training /Drill alternating training

Bruno Malfacine Sweep


Coach Ze showed me this sweep Friday after training. He made the great point that as good as Bruno Malfacine is, Bruno is often overlooked in terms of champions whose style is emulated by others. Here is a nice simple sweep, especially tailored to those of us closer to Bruno's size than Bernardo's!