November 2018 – 30 Days of Jiu Jitsu

336/365
Thursday, November 1, 2018
Daily Challenge
Workout: Jiu Jitsu – Butter fly Guard Submission
45 minutes of Rolling

Other training: None

337/365
Friday, November 2, 2018
Daily Challenge
Workout: Jiu Jitsu Class: Double Leg to side control – Leg over Head, opponent pushes away, lock up arm across Neck choke
15 Minutes of rolling

Other training: None

338/365
Saturday, November 3, 2018
Daily Challenge
Workout: Jiu Jitsu with Ben @ Para Bellum
3 points of submission – Triangle, arm bar, Omoplata from guard
Guard escape, knee to butt, opposite hand on hip, posture back
Guard Escape – stand up, knees to butt, elbows inside knees, drop down so both legs on controlled on your shoulders

Other training: Resistance training – Back
Wide grip Pull downs – 3 x 6 – Heavy
Seated Cable Rows – 3 x 6 @ 90,100,110 (5 reps), 100 (6, 1 second hold at the top)
V-Bar pull downs – 3 x 6 @ 90 (hold 1-2 at the bottom)
Fast twitch BB rows – 3 x 12 @ 135lbs

339/365
Sunday, November 4, 2018
Daily Challenge
Workout: Jiu Jitsu with Ben and Conor @ GoodLife

Guard escapes
Mount escapes –bump forward, control one wrist, opposite hand on hip, bridge
Mounted Kimora – Fully extend arms on opponents one wrist/elbow – place to the ground (opposite hand on wrsit, same side hand on release elbow grip and slide under elbow and lock onto my wrist (the one holding opponents hand down); slide opponents hand down and lift their elbow

Other Training: Cardio
Bike – .5 Mile relaxed – 70 RPM – .5 Mile Fast- 90-100 RPM x 5 sets
Rowing – 2000 m – 500 m relaxed, 500 m high intensity (75-80%)
Run – .5 Mile 4 Mile/hr Power Walk

340/365
Monday, November 5th, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique – Submission from Mount
45 minutes Rolling

Other training: strength – back day
Face Pulls /ss/ Rope pull threw– fast twitch
Wide bar Rows -3×6
Single arm cable row – 3×6
Back extension – 3 x 8 – hold for 10 for last rep

341/365
Tuesday, November 6th, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
1 hr session: Mount Finish: raise neck with hand; opposite hand cups opponents elbow, knee on belling, foot posted out; spin over and sit on opponents face, with his arm through, kamora his arm

Other training: None

342/365
Wednesday, November 7, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique
45 minutes rolling
Mount finish:

Other training: Rowing and biking HIIT in morning – 3 x 6 sets – 20 sec. on, 30 sec rest
Strength chest workout:
BB bench- 250×6,260×5,274×3,295×3
Close grip bench – 205×6,225×6, 245×6
DB flys – tempo 2-4-1 @ 40lbs 3 sets
triceps extensions – 3×8
Dips – 3 x failure

343/365
Thursday, November 8, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum

45 minutes technique: Mount finish – hook opponents elbow tight to your body, keep it tight by stepping your foot forward, pressing knee into their arm. Press your right hand across their chin to the ground. Post your left hand out to the side, slide the blade of your right hand to the back of your posted left foot. spin your body so left foot slides across their neck. (arm crank) – or….grab left toes with left hand *behind their neck, choking them with your left foot.
45 minutes rolling

Other training: F45 Circuit class

344/365
Friday, November 9, 2018
Daily Challenge
Workout: Jiu Jitsu technique w/ Shane @ GoodLife

Guard escape – hook right arm with left elbow; grip opponents lat with right hand; right knee on his hips, left leg used to sweep

Other training: Hot Yoga @ GoodLife
Full body Circuit work 30 sec. on, 30 sec. rest 3 per set; 10 minute stair Master

345/365
Saturday, November 10, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum

Back escape: double up on opponents’ wrist; extent, place away from your neck; roll to your right, drop your left shoulder to the mat and raise hips. Try to turn into him, or climb into half guard/guard

Other training: Resistance training
Shoulders- seated lateral fly; rear delt raises; SA DB press (fast twitch); 45 degree standing DB rows; Seated DB reverse front raises – 3 x 8 – tempo for each exercise 1-3-0

346/365
Sunday, November 11, 2018
Daily Challenge
Workout: Shrimping drills @ home – 100 front, 100 back

Other training: Conditioning
HIIT Bike – 20 sec. fast, 30 sec. rest x 8
HIIT – Rowing 20 sec. fast, 30 sec. rest x 8
Hack squat SL RDL – 3 x 8 2-3-2
Hack Squat Good Mornings – 3 x 8 @ 2-2-2
Leg curls /ss/ BW Split squats – Tempo, hold at top of movement for 3 seconds

347/365
Monday, November 12, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum

45 minutes technique
45 minute rolling
Guard pass/submission
– break opponents posture
– over hook left arm, trap to body
– control opponents left wrist with right hand
– Right foot on left hip to create space – push wrist controlled hand away with opened hip
– Center your body back (square up) and then…
– left foot over opponents head, trapping neck down
– Push wrist controlled hand away, throw leg over for reverse triangle
– *squeeze knees together; for tighter – use hands on tops of knees

Other training: None

348/365
Tuesday, November 13, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
1 hr Muay Thai
1 hr Jiu Jitsu – technique + rolling

Technique: half guard escape
– trap opponents right arm close to body, create space with right hand on hip (don’t create too much space)
– left foot on inside of opponents hip
– post right hand out, behind back; keep chest tight, head on opponents neck
– slide right leg out straight back; push pressure on opponent; front head lock

– opponent drives into you:
– plant right foot to glute bridge up
– place left leg inside opponents hip, kick straight up in the air
– cross face with right forearm
– control in side mount

– opponent drives into you, and wrap hands around your legs:
– control opponents left wrist with your left hand between legs
– Post left leg out but tight and bent. Use foot and inside right bent leg to drive your hips up and kick left leg over.
– land in mount with control remaining on opponents wrist

Other training: Strength back day
V bar Cable rows – 3×6
V bar lat pull downs – 3×6
Fast twitch bent over straight back BB rows @ 135 – 3 x 15

349/365
Wednesday, November 14, 2018
Daily Challenge
Workout: Jiu Jistu @ Para Bellum
45 minutes technique
45 minutes rolling

Technique: half guard escape/submission
– break posture
– over hook, lock left arm to the side of your body
– right foot on opponents hip, using knee to push opponents left hand out of the way (create space)
– control right wrist with right hand
– throw left foot on the back of opponents neck
– as opponent pulls hand back, throw on reverse triangle
or
– push opponents right hand back
– grip their arm with your left foot
– throw the triangle on

Other training:
HIIT
Rowing: 30 sec. on, 30 sec. off x 5 – 3 sets – active rest 30 air squats 1st set, iso push-up planks 2nd; air squats 3rd

350/365
Thursday, November 15, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique
45 minutes rolling

technique: half guard escape
– trap opponents right arm close to body, create space with right hand on hip (don’t create too much space)
– left foot on inside of opponents hip
– post right hand out, behind back; keep chest tight, head on opponents neck
– slide right leg out straight back; push pressure on opponent; front head lock

– opponent drives into you:
– plant right foot to glute bridge up
– place left leg inside opponents hip, kick straight up in the air
– cross face with right forearm
– control in side mount

– opponent drives into you, and wrap hands around your legs:
– control opponents left wrist with your left hand between legs
– Post left leg out but tight and bent. Use foot and inside right bent leg to drive your hips up and kick left leg over.
– land in mount with control remaining on opponents wrist

Other training: None

351/365
Friday, November 16, 2018
Daily Challenge
Workout: Technique work at Appleby GoodLife

Shrimp drills
Half guard escapes – ones we learned Tuesday and Thursday

Other training: Legs – resistance training
Circuit: Goblet squat and press 3 x 10; SL Box jumps 3×8; Rope smashes 3×30 sec
Band hip drills/stretches
Hack Squat and press: 3×10 – hold for 3 at bottom (2-3-1)

352/365
Saturday, November 17, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
Technique + 2 rolls

Half guard hand fight escape – x-opponents arm; shift his body weight, shrimp for better positioning

Other training: ‘Hollywood class @ F45

353/365
Sunday, November 18, 2018
Daily Challenge
Workout: Technique work at Appleby GoodLife

Shrimp drills
single leg half guard escape; shrimp your hips, right hand posts behind your back, chest down on opponents neck, guide right leg out, front head lock
Re-entry after legs moved to one side

Other training: HIIT Row – Pyramid 500,400,300,200,100
HIIT Air cycle – 30 sec on 30 sec off x 5 rounds
Glute exercises – BW on mat

354/365
Monday, November 19, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique
45 minutes rolling

Front head lock take down and go around
– with front head lock control (heavy chest on neck) swing left arm to opponents hip, swing right foot around to opponents right side
– dig left hand at post between thigh and arm
– use this opening to insert left leg hook
– right knee is in opponents hip
– right forearm pressured on opponents neck
– left arm under opponents left hard; grasp right hand and left hand together
– roll to your right hip, insert single arm choke

Other training: Resistance training
Legs: SL curl – tempo
Jumping lunges x 20 both legs with pulses as a finisher – 3 sets
Kettle bell SL RDL’s tempo hold at top
Swiss ball curls – 3 x 15 – 1-1-2

355/365
Tuesday, November 20, 2018
Daily Challenge
Workout: Technique work at the Gym
Shrimping
Front head lock back takes
Back take submission

Other training: none

356/365
Wednesday, November 21, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique
45 minutes rolling

Front head lock standing throw
– get a front head lock
– step right knee to opponents right hip
– thrust your hips, land on our right hip
Front head lock on ground, throw and choke

Other training: None

357/365
Thursday, November 22, 2018
Daily Challenge
Workout: Jiu Jitsu @ Para Bellum
45 minutes technique
45 minutes rolling

Front head lock Choke
– put weight on opponents neck
– right hand controls chin
– slide right forearm (blade side up) across the throat coming into a supinated grip with other hand
– squeeze elbows and shoulders up to solidify the choke

Other training: Resistance training
Bench press: 245×4,275×3,295×2,300×1 (controlled movements)
Incline bench press: 155×8,185×8,225×4,

358/365
Friday, November 23, 2018
Daily Challenge
Workout: Technique work at the gym
30 minutes of technique

– shrimps
– shoots
– back takes
– Guard escapes/passing guard etc.

Other training: Resistance training
Good mornings – hack squat 3×8 tempo– 2-3-1
Hack squat and press – 3 plates – slower tempo 3×5
BB RDL @ 185lbs – 4×5 reps
Towel chin-ups – Slow tempo – 2-1-3 x 4 sets

359/365
Saturday, November 25, 2018
Daily Challenge
Workout: Jiu Jitsu technique work at the gym – Para Bellum closed
30 minutes of technique

– shrimps
– shoots
– back takes
– Guard escapes/passing guard etc.

Other training: Resistance training
Fast twitch bench press: 3×10 @ 185lbs
Fast twitch reverse bb pullups – 3×15@ BW
Slow reverse BB pullups – 3×5 @ BW – 1-4-2 tempo
Tricep dips – 3 sets x 20

360/365
Sunday, November 25, 2018
Daily Challenge
Workout: Jiu Jitsu technique – Look back at past workouts- go over the drills

Other training: Core and 15 minute incline walk (6 incline @2.5 speed)

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