- Joined
- Jul 18, 2008
- Messages
- 794
- Reaction score
- 6
Monday
Pulls 35%of max rep so 5*6, 30% of max rep so 5*5.
Pushes 48% of max rep so 5*12, 40% of max rep so 5*10.
200 Crunches.
Tuesday
Nogi with coach Le Gourrierec:
Wrestler bridges including walking in rotation.
Bear crawl and spin out of guillotine from turtle drill.
Anaconda with wrestler grips.
Counter to counter.
Keys: when bear walking to back out of guillotine, turn your rear into the side of the arm that's choking you and come to dog fight.
When on the offensive use Gable, when you've clasped your hands pinch your elbows, straighten your own same side leg simultaneously to help get the roll, while you're in bear crawl position you can also pull your gable all the way through to the near side, sit through to the far side and pull uke onto their back in a suplex type motion, switch your hips fast and go belly down and snake your hands through for the d'arce.
King of the hill with the loser staying in.
Rounds.
EMOM press ups 10*12 =48% of 25
Gi class with prof. Stefanutti:
Half guard sweeps.
Keys: use your top leg to snake uke's near side leg and straighten it out so they cant use it to base or as a post, reach behind uke with your near hand and get a grip, they'll try and whizzer you hard, post your other hand and, when uke pressures you go under them and hook the far leg sweeping backward to come to their half and/or side control.
You can also keep coming straight up once you have your underhook and knee tap uke's far leg.
EMOM press ups 10*12 =48% of 25.
Bridges and 200 crunches.
Thursday
Nogi with coach Le Gourrierec:
Regular warm up then one partner guard one in guard and guard player swings between arms setting up Kimura.
Drill Kimura set up.
Drill Kimura hip bump sweep.
Keys: When uke posts both hands fake to submit one arm and swing up to the other looping your top arm over, ensure you use your lat and elbow to pinch uke's arm in, if uke defends by pulling their elbow in hook the wrist of your looping arm and free your other arm to post, bump up hard with your hips and turn uke over in the direction of the trapped arm.
If you wish complete the Kimura use the same side leg to break uke's posture and hang your weight from them.
Situational drilling with various partners, sweep, pass or sub.
Rounds.
Gi class with prof Stefanutti:
Similar sweeps from half as Tuesday.
Situational drilling with various partners, sweep, pass or sub.
Rounds.
Pulls: 35% of max rep set on the minute for 10 minutes, so 10*6.
Push: 48% emom, so 10*12
Friday
Gi class with prof Stefanutti:
Scissor/ Pendulum/ Flower sweeps.
Situational drilling from full guard with various partners, sweep or pass.
Rounds.
Have been spamming the tozi, people HATE it:
Pulls 35%of max rep so 5*6, 30% of max rep so 5*5.
Pushes 48% of max rep so 5*12, 40% of max rep so 5*10.
200 Crunches.
Tuesday
Nogi with coach Le Gourrierec:
Wrestler bridges including walking in rotation.
Bear crawl and spin out of guillotine from turtle drill.
Anaconda with wrestler grips.
Counter to counter.
Keys: when bear walking to back out of guillotine, turn your rear into the side of the arm that's choking you and come to dog fight.
When on the offensive use Gable, when you've clasped your hands pinch your elbows, straighten your own same side leg simultaneously to help get the roll, while you're in bear crawl position you can also pull your gable all the way through to the near side, sit through to the far side and pull uke onto their back in a suplex type motion, switch your hips fast and go belly down and snake your hands through for the d'arce.
King of the hill with the loser staying in.
Rounds.
EMOM press ups 10*12 =48% of 25
Gi class with prof. Stefanutti:
Half guard sweeps.
Keys: use your top leg to snake uke's near side leg and straighten it out so they cant use it to base or as a post, reach behind uke with your near hand and get a grip, they'll try and whizzer you hard, post your other hand and, when uke pressures you go under them and hook the far leg sweeping backward to come to their half and/or side control.
You can also keep coming straight up once you have your underhook and knee tap uke's far leg.
EMOM press ups 10*12 =48% of 25.
Bridges and 200 crunches.
Thursday
Nogi with coach Le Gourrierec:
Regular warm up then one partner guard one in guard and guard player swings between arms setting up Kimura.
Drill Kimura set up.
Drill Kimura hip bump sweep.
Keys: When uke posts both hands fake to submit one arm and swing up to the other looping your top arm over, ensure you use your lat and elbow to pinch uke's arm in, if uke defends by pulling their elbow in hook the wrist of your looping arm and free your other arm to post, bump up hard with your hips and turn uke over in the direction of the trapped arm.
If you wish complete the Kimura use the same side leg to break uke's posture and hang your weight from them.
Situational drilling with various partners, sweep, pass or sub.
Rounds.
Gi class with prof Stefanutti:
Similar sweeps from half as Tuesday.
Situational drilling with various partners, sweep, pass or sub.
Rounds.
Pulls: 35% of max rep set on the minute for 10 minutes, so 10*6.
Push: 48% emom, so 10*12
Friday
Gi class with prof Stefanutti:
Scissor/ Pendulum/ Flower sweeps.
Situational drilling from full guard with various partners, sweep or pass.
Rounds.
Have been spamming the tozi, people HATE it:
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