Cardio!

3k hike / 30 minutes / 275 calories

5k bike / 12 minutes / 125 calories

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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20 minutes Live Training

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10 minutes Open Mat Training

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

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

Training Day: Thursday

matwork (3 rounds)

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

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30 minutes Live Training

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

So Much Maia

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)

Training Day: Thursday

matwork (3 rounds)

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

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30 minutes Live Training

Work Promotes Confidence

Gironda 8x8

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

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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30+ minutes Live Training

Work Promotes Confidence

front squat / rack pull

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2 km row

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

Work Promotes Confidence

front squat /deadlift

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2 km row 

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)