Shoulder Prehab Protocol - 5 minutes
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 280lbs - 6 reps
Barbell Bench Press - 3 sets - 315lbs - 3 reps
Paused Bench Press - 3 sets - 280lbs - 3 reps - 1 minute rest between each set and 3 secs paused for each rep
Cybex Pulldown Machine (Pronated Grip) - 180lbs, 360lbs, and 390lbs - 10 reps
T-Bar Rows (Pronated Grip) - 90lbs and 3 sets - 180lbs - 8 reps
Superset - Front Jump Squats with 10lb Medicine Ball + TRX Scarecrows - 4 sets - 10 reps + 10 reps
TRX Abdominal Rollouts- 3 sets - 10 reps
My second workout was after work and after traffic. I was 30 minutes late to class, but at least I got there. I was training at the Gracie Barra West Covina gym.
We worked on a Side Control to Twister Side Control to Full Mount to Cross Collar Choke Fail to Americana Fail to Armbar Transition. Then, we did a half guard old sweep to half guard pass to side control and repeat the same transition from earlier. After that, I did a half guard live drill. I got to work on my sweeps and reversals from the bottom and I was able to pass multiple times when I was on top. My timing is getting better and my game is starting to open up. Finally, we did the cool down, which consisted of cross collar choke crunches, oblique crunches, and some stretching.
Given below is the sweep that I'm talking about. Whether you do Gi or NoGi, this is a sweep that you must know in BJJ. This was one of the first sweeps that I learned in BJJ and it was in NoGi.