For the drills, we worked on a knee slice pass to side control, side control to full mount, and then a cross collar choke from there. After that, we collar choke from the back, transition from there to a bow and arrow, and then an arm bar. Then, we worked on an americana to arm bar to a kimura transition from side control.
For positional training, we worked from the arm bar sit up position. We worked on both offense and defense. Then, we worked on from the back for both offense and defense. The training was less than hour. We got a lot of worked in.
My 2nd workout was going light but explosive, since my CNS has not recovered from the training this week. I was able to move well, but I felt the soreness in my back and hips. Rest was minimal between sets at around 30 seconds and the workout was for about 30 minutes, since I had a bunch stuff with the kids today.
Hang Clean - 45lbs, 65lbs, 95lbs, and 135lbs - 5 reps, 155lbs, 175lbs, and 5 sets - 185lbs - 1 rep
Medicine Ball Throws - 3 sets - 20lbs - 5 reps
Double Kettlebell Swings - 4 sets - 40kgs - 12 reps
TRX Horizontal Rows - 4 sets - 10 reps
Pull Ups - 1 set - 3 reps