5×800 at all out pace – don’t deviate from fastest round more than 5 secs.  rest 90 secs between rounds. grab under opponents head their gi then grab opponents pant leg jump to knee on stomach, if opponent rolls away throw leg that is on stomach around opponent’s head and start to attack arms using […]

ladder down using 50 lbs dumb bell swings (20 to 1) ladder up push ups (1 to 20).  from is key, back started to get tired, made it to 17 on the push ups before dropping to knees.

7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells 7 Reps, Overhead, anyway, Press, Push press or Push Jerk 7 Reps, Hang Squat Cleans 7 Reps, Lunge steps, bells in rack position 7 Reps, Swings 7 Reps, Burpee Dead lifts great cardio workout…i mean great freakin’ cardio workout!!!  completed […]

rest on cf today – continued working half guard sweep no gi. similar to gi half guard sweep, hold opponents hand to chest other hand on their hip – trick is to make your opponent lean into you from a bridge then sweep going opposite direction. if opponent places hand on mat to stop the […]

50-40-30-20-10 rounds burpees, situps warm-up with suicides times 3.  freakin great workout – legs were jelly after 3rd set.  my time was 21:09, marty’s 23:30, mike’s 25 and scott’s 34:30.