Friday, June 30, 2017
Thursday, June 29, 2017
Wednesday, June 28, 2017
Cardio!
deadlifts
20 sets / 3 reps / EHOH*
+
dips
10 sets / 6 reps / EMOM**
+
hike
2+ miles / 30+ minutes / 285+ calories
* Every half minute on the half minute
** Every minute on the minute
* Every half minute on the half minute
** Every minute on the minute
Tuesday, June 27, 2017
Training Day: Tuesday
Collar sleeve grip drag takedown / Collar sleeve grip drag takedown to armbar / Collar sleeve grip drag takedown to collar drag to partner turtle / Drill: 8 1-minute spar from turtle after takedown / Drill: Pass guard to knee on belly 8 1-minute spar
+
30+ minutes Live Training
Monday, June 26, 2017
Work Promotes Confidence
back squats
20 sets / 3 reps / 15 second rest
20 sets / 3 reps / 15 second rest
+
overhead press
20 sets / 3 reps / 15 second rest
20 sets / 3 reps / 15 second rest
Sunday, June 25, 2017
Cardio!
+
bodyweight deadlifts
20 sets / 3 reps / 15 second rest
+
LSD hike
2 miles / 30 minutes / 275+ calories
Saturday, June 24, 2017
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
Wednesday, June 21, 2017
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
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
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
+
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
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
+
See Training Day: Tuesday for Today's Lesson
+
Post-Train Conditioning
hipscape / pullup / hip thrust / jump squat
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