LISS
-Will do on Thursday.
MMA
-Will probably be going to Judo instead of this from now on as I have a seminar at the time of MMA, will see if I can move it around though.
Judo
-Started with some basic grip-breaks, then spent the first 45 minutes working on 1 technique, I don't know the name of it but basically you grab his sleeve with corresponding hand, then punch through his armpit with your other arm, spin yourself around so that your back is to him, then squat down and project him over your back. At the beginning I had difficulty getting a good projection because I wasn't squatting down enough and I also wasn't getting my arm tight enough through his armpit. At the end I figured it out though and was getting some pretty good air. Afterwards worked on some trips and step combos. After this did king of the hill judo stand-up and I somehow won (there weren't any blackbelts there today and I'm bigger and stronger than all the people there so that was probably it) so I get a free beer on Saturday (yay -.-). Afterwards did some ground-work.
Free-rolling session
-Did 45 minutes of wrestling and rolling. Started off with 2 x 3 minute rounds wrestling with a guy who has a wrestling background, afterwards did a lot of rounds of grappling with people, including one really good guy who used to go down to the Quay but stopped due to work.
Private MMA session
-Focussed completely on half-guard stuff. Started off by learning the basic way to regain underhook from half-guard, where you swing your arm over and backwards and then bring it in tight to you, scramble a bit and grind the underhook through. After this, you get on your elbow and start to work from there. If he lets you, you can take his back straight away, if he doesn't and puts his weight back to avoid it, you can knee-pick him and take him down. If he puts his weight forward to avoid the knee-pick you can sweep him back the other way (you can use your inside foot as a butterfly hook to help sweep), this works because his basing hand should be wizzering to avoid you taking his back. If for some reason he manages to base out with his wizzer hand, then you scramble outwards and take a single-leg. Afterwards learnt the same sort of thing but from a Kimura/wrist-lock grip, you get a kimura/wrist-lock grip on his wizzer arm and then start pulling his arm back forcing him to go with the sweep or get his arm broken. After this we did some stuff from the "lock-down" position where you basically extend his foot out in half-guard by putting your outside leg on the inside and triangling the opposite way with your inside leg extending his foot. This is pretty painful for him, and very hard to get out of, it also makes it so that he has to have more of his weight back which allows you to get an underhook easier, especially if you're flattened out or something. Also learnt a sweep from this position where you basically pull his leg back with your lock-down foot and then push on his hips with your arms either sweeping him back or creating space to underhook/scramble for a single-leg. Then learnt a sweep set-up where you pull his leg to the outside with your lock-down foot, forcing him to base closer with his other leg, underhook his leg in a sort of DHG position and then sweep him like a flower-sweep, unhooking your leg in mid-air and landing in side control. Also learnt a sweet single-leg from the previous set-up where you basically grab a very deep single-leg, spin outside and land in his half-guard. Then learnt some basic Z-guard (ensuring the leg on his chest is high so that he can't stack them together and sprawl) and also learning a trick where you put both feet ontop of each other so its harder to push your leg back and out. From this position didn't learn any sweeps but learnt an easy way to re-gain guard, basically just try and get your leg in as a butterfly hook and spin yourself around into guard.
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Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE