Gironda 8 x 8
Friday, June 16, 2017
Thursday, June 15, 2017
Saturday, June 10, 2017
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
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Collar pump to ankle pick / Ankle pick drill / Toreando pass vs spider guard control / Spider guard pass drill
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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
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
4 x 60s row sprints
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See Training Day: Tuesday for Today's Lesson
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Post-Train Conditioning
hipscape / pullup / hip thrust / jump squat
Tuesday, May 30, 2017
Tuesday, May 23, 2017
Training Day: Tuesday
matwork (3 rounds)
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Collar drag w/sliding trip takedown / Take the back versus turtle / Bow and arrow choke / Armbar counter to choke defense
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Collar drag w/sliding trip takedown / Take the back versus turtle / Bow and arrow choke / Armbar counter to choke defense
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20 minutes Live Training
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10 minutes Open Mat Training
Monday, May 22, 2017
Work Promotes Confidence
Baseball Complex
9 sets / 5 reps
front squat / rack pull
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LSD Cardio
3 miles / 45 minutes / 400+ calories
Saturday, May 20, 2017
Training Day: Saturday
250m row (3 rounds)
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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
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30 minutes Live Training
Thursday, May 18, 2017
Tuesday, May 16, 2017
Training Day: Tuesday
5 minutes Live Training
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matwork (3 rounds)
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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
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30+ minutes Live Training
Sunday, May 14, 2017
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
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
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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
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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
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30+ minutes Live Training
Monday, May 08, 2017
Thursday, May 04, 2017
Training Day: Thursday
(See Training Day: Tuesday for Today's Techniques)
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40 minutes Live Training (0 minutes)
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hipscape / pullup / hipthrust / jump squat
Wednesday, May 03, 2017
Tuesday, May 02, 2017
Training Day: Tuesday
matwork (3 rounds)
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Single-leg counter (under arm grip) / Single-leg counter (loop choke) / S-mount transition from mount / Armbar from S-mount transition from mount
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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
Saturday, April 22, 2017
Thursday, April 20, 2017
Teaching Day: Thursday
(See Teaching Day: Tuesday for Today's Techniques)
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40 minutes Live Training (0 minutes)
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Conditioning Circuit
hipscape / pullup / hip thrust / jump squat
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