Sat 12th

trained with jason

A. Bench 5 x 5 (w/ slingshot) 85kg

B1. DB Shoulder Press 3 x 10; 17.5kg dbs
B2. Pendlay Row 3 x 10 60,70,70kg

C1. Knee Raises 3 x 10
C2. Ab Rollouts 3 x 10

D1. EZ bar curls 3 x 10 30kg + bar
D2. Band Pushdowns 3 x 20
D3. Tricep Kickbacks 3 x 10/10; 10kg.10kg. 8kg

Fri 11th

Just messed around and did a bit of hypertrophy work in a 30min window...

A. DB Bench 4 x 10; 2min rest  27.5kg dbs

B. Wide grip pullups 3 x 8; 2min rest

C1. DB Row 3 x10/10; 20kg
C2. Band facepulls 3 x 12

D. DB Curls 2 x 12; 10kg dbs


Wed 9th - Thu 10th

Flew to Birmingham and trained with Norbi

The first session we did looked at foot locks from 50/50 - just really focusing on the finishes. Everything is fairly on point, just looking to clean up a few things.

We looked at the cross footlock when the opponent defends by crossing his legs - post feet on floor,stick backside in air (face the floor) and then turn back in to finish foot lock, if the heel pops out it is a heel hook, but the ref won't see.

In 50/50, placing the soles of the feet on the opponents hips and pushing into him is really good for preventing him to turn to the outside to stand up (I need to get the feet here quickly to prevent my opponents from getting anywhere near standing up).

If opponent does turn to outside, get heel hook grip and as you fall towards his trapped foot, twist/crunch your shoulder towards your hip and finish the footlock (pulling your arms across your body)

On the estima lock, the inital grip, inside of elbow to his heel (to prevent him spinning out)

On the calf slicer when the opponent triangles legs - make sure opponents instep of triangled foot is near the achilles of his top leg - also the detail I was missing is to get a heel hook grip and lean back across opponent.