Fri 13th Nov

SDSC - some hypertrophy work, woke up a little sore this morning (neck and right elbow) so I wanted to do low CNS work in the gym and get the blood flowing...

A1. DB Shoulder Press 3 x 10; 1min rest 22.5,20,20kg dbs
A2. Barbell Curls 3 x 10; 1min rest 32.5kgs
B1. Prone Incline Flys 3 x 10; 1min rest 6kgs 
B2. Skullcrushers 3 x 12; 1min rest 20+bar, 25+bar, 25+bar 
C1. DB Lat Raise 3 x 10; 1min rest 8kgs
C2. DB Hammer Curls 3 x 10 15kgs
D1. Band Pushdowns x 40,30,25
D2. DB Shrugs 3 x 12; 45kg dbs


Thu 12th - ECJJA

We looked at passing DLR guard - I noticed when Darragh steps over the non DLR leg and gets his hip heavy on opponents shin, the inside of that leg is on the floor, to get hip lower. He said you could also squat onto opponents shin and this may suit me better due to poor flexibility!

The counter to this pass is as soon as the guy steps over yoru foot, use this foot behind his knee to kcik him over you so he steps forward - unlike the video here where he transitions into x-guard, on the bottom you can work straight into the technical stand up sweep


To counter this counter (when you are the guy on top), as the guy is bringing your leg onto his shoulder to go to x-guard, do a 'disco' step right over his head and 'slide' on his thigh into side control and go for the under hook straight away too.

Rollling went so-and-so, 5x5 min rounds. I rolled with Sam and he mauled me pretty much, very heavy mount. I need to be better at passing guard, string passes together - I had a small window to pass when going for the over under pass but he got his foot on my shoulder - need to get lower.

With Darragh I am running into problems when he is doing a knee slide pass versus my weak RDLR - I need to frame more and keep him away from me as he is passing - I must study the Ryan Hall guard stuff more. I'm embedding the below video to remind me to watch it! ...