Today, I worked out twice. My first workout was at the Muay Thai School USA in North Hollywood. I love going to this gym, because they have some pole bags and 3 huge heavy bags. I love punching and kicking these bags with full force. These bags do not budge that much, so I can let out some steam.
Heavy Bag Work for 30 minutes- Combinations of Punches, Kicks, Elbows, and Knees
Push Press- 135lbs, 155lbs, and 225lbs- 5 reps, 245lbs, 3 sets- 275lbs- 1 rep
Thick Rope Cable Rows- 100lbs and 180lbs- 10 reps, and 2 sets- 200lbs and 220lbs- 8 reps
Thick Rope Bodyweight Hangs- 2 sets- 25 seconds
Plyometric Squat Jumps with Dumbbells- 20lbs, 30lbs, 40lbs, and 50lbs- 5 reps
Wood Chops on Cables with Bar Attachment- 3 sets- 32.5lbs- 10 reps for each side
My second workout was at the Force Balance BJJ/ Paragon Burbank gym. At this point I was spent from the previous workout. The guest instructor tonight was Alfred from Paragon Ventura. I did the warm ups which consisted of jogging, lateral movement, forward roll, backward roll, alligator walks, cartwheels, squats, crunches, and push ups.
Today's lesson was on taking the back. The first transition was stuffing a double leg shot to crossface to getting to the back, grab the lapel, pull up the opponent, get the hooks in, get to the choking side, get back mount, and finish with either a lapel choke with a half nelson, RNC with the lapel, and short choke. The other transition was a variation to this by that instead of pulling up the opponent, you be on the their side with your near side knee next to the opponent's knee and the far side leg would post, you would then switch out the legs and pull your opponent towards you to get the back mount, we can then have the option to finish or transition to finish with the arm bar.
I got a lot of reps in tonight and I will add this to my game. I have a better understanding on controlling the opponent with the lapel to take their back. Now, I have a couple of ways to do so. I ended up leaving after the last lesson, since I have other obligations to attend to tonight(wife
Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..