Cardio!

reverse lunge / front squat / back squat 

10 min EMOM deadlift

reverse lunge / front squat / back squat

Cardio!

Conditioning Circuit 

front squat /  deadlift

+

3.87 miles / 60 minutes / 510+ calories

Cardio!

Conditioning Circuit 

front squat /  deadlift

+

3.86 miles / 60 minutes / 520+ calories

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

Duck Season!

squat* / press* / deadlift*

* initial goal reached

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.

Cardio!

3.8 miles / 62 minutes / 490 + calories

Cardio!

3.88 miles / 64 minutes / 500 + calories

Marcelo Garcia: Mighty Mighty Good Man

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.

CNS Primers for Deadlifting and Squatting

Deadlift Primer / Squat Primer

Rabbit Season!

squat* / bench* / row*

* initial goal reached

Teaching Day: Thursday

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

+

40 minutes Live Training (0 minutes)

Duck Season!

squat / press* /deadlift

* initial goal reached

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

Rabbit Season!

squat / bench* / row*

* initial goal reached

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

Duck Season!

squat / press* / deadlift

* initial goal reached

Training Day: Thursday

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

+

30 minutes Live Training

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

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 

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

#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."

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!