This morning I was training at the UFC Gym in Rosemead, since my plans changed for the day and I had to take my father in law to the hospital for his appointment. Initially, I was planning to go to Gracie Barra HQ, but since it's in Irvine, I didn't think I could go and train there and make it back to Walnut and then go to West Hollywood in time before his appointment. That's two hours of driving to just go there and another hour back, if there's no traffic.
I took the NoGi class with Liron Wilson. I did the warm ups, which consisted of forward rolls, backward rolls, hip escapes, bear crawls, cartwheels, wrestling shots, sprawls, peak outs, and some stretching. We drilled on kimuras from side control, the howie and darce from within the opponent's half guard, and an arm bar to finish from full mount. After that, we did live drills from half guard, full mount, and starting from our knees on both the top and bottom positions. Live drills were for about 20 minutes and I got to do these with 3 different people.
After that, I did some strength and conditioning at the gym. It's very convenient.
Workout
Barbell Squats - 160lbs and 270lbs - 5 reps, 380lbs and 490lbs - 2 reps, 590lbs, 630lbs, and 650lbs - 1 rep - Belt and Knee Sleeves
Paused Squats - 3 sets - 550lbs - 1 rep - Belt and Knee Sleeves - 1 minute rest between each set
Kettlebell Swings - 2 20kgs - 12 reps (One Kettlebell on each hand) , 95lbs - 12 reps, and 2 sets - 2 80lbs - 12 reps (1 Kettlebell on each hand) - 45 seconds rest between each set
Speed Bench - 135lbs, 225lbs- 10 reps, and 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Medicine Ball Chess Passes - 4 sets - 20lbs - 10 reps - 30 seconds rest between each set
One Arm Medicine Ball Throws - 4 sets- 20lbs - 5 reps on each side - 30 seconds rest between each set
Rope Machine - 3 sets - Level 3 - 30 seconds per set - 1 minute rest between each set
Reverse Fly Machine - 105lbs, 150lbs, and 160lbs - 15 reps - 30 seconds rest between each set
Core Work - 5 minutes
Foam Rolling - 5 minutes
Static Stretching - 5 minutes
Some of the stretching that I've done are from this video. Mostly, it's for corrective stretching.
I took the NoGi class with Liron Wilson. I did the warm ups, which consisted of forward rolls, backward rolls, hip escapes, bear crawls, cartwheels, wrestling shots, sprawls, peak outs, and some stretching. We drilled on kimuras from side control, the howie and darce from within the opponent's half guard, and an arm bar to finish from full mount. After that, we did live drills from half guard, full mount, and starting from our knees on both the top and bottom positions. Live drills were for about 20 minutes and I got to do these with 3 different people.
After that, I did some strength and conditioning at the gym. It's very convenient.
Workout
Barbell Squats - 160lbs and 270lbs - 5 reps, 380lbs and 490lbs - 2 reps, 590lbs, 630lbs, and 650lbs - 1 rep - Belt and Knee Sleeves
Paused Squats - 3 sets - 550lbs - 1 rep - Belt and Knee Sleeves - 1 minute rest between each set
Kettlebell Swings - 2 20kgs - 12 reps (One Kettlebell on each hand) , 95lbs - 12 reps, and 2 sets - 2 80lbs - 12 reps (1 Kettlebell on each hand) - 45 seconds rest between each set
Speed Bench - 135lbs, 225lbs- 10 reps, and 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Medicine Ball Chess Passes - 4 sets - 20lbs - 10 reps - 30 seconds rest between each set
One Arm Medicine Ball Throws - 4 sets- 20lbs - 5 reps on each side - 30 seconds rest between each set
Rope Machine - 3 sets - Level 3 - 30 seconds per set - 1 minute rest between each set
Reverse Fly Machine - 105lbs, 150lbs, and 160lbs - 15 reps - 30 seconds rest between each set
Core Work - 5 minutes
Foam Rolling - 5 minutes
Static Stretching - 5 minutes
Some of the stretching that I've done are from this video. Mostly, it's for corrective stretching.
My second workout was at the Westside Training Center / Cobrinha Westside in Culver City. The instructor tonight was Florentino Morales. He went over several guard passing techniques and drills from DLR and Reverse DLR. I was the odd man out, so when it wasn't my turn, I did some stretching and core work in the meantime. I was late to class, I missed the warm ups and other drills. I got to do 4 different drills and a live drill on passing the guard, but starting from modified stack pass position and recovering from that position as well.
It was great seeing old faces and getting to talk to some of my old training partners and teammates. I had some humble pie tonight.
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