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Old 06-05-2007, 01:56 PM   #23
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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Jun 5 2007 Tu Day 22 Derek's Program

AM Workout

OHS 45 X 3, 65 X 3, 75 X 3, 85 X 3, 95 X 3, 100 X 1, 115 M
Cln Pull / RDL 165 Lb's 5 X 3
Sotts Press 80 Lb's BB 5 X 3
Bent Over Row 80 Lb's 5, 6, 7, 8, 9
6 X 100 M Intervals as I ran to get pick up my truck from the tire and brake place. Total run a little over a mile.

NoGi Grappling

First time I have been to a NoGi class in a while. We worked on 2 armbars both from side control. The first was reach under the lat, secure the tri, control the hip, pull up on the arm and move to N / S. Once there stay heavy and when ready post one leg beside arm you are controlling and other leg by back of their head, pivot and sit squeeze knees together and lock. The second variant is a reverse arm lock where you have your head inside their arm, lock it up, roll them into you and put your knee in their chest, lay back and finish. That one kills when you are locked up.

Rolled 3 times, once with a guy I didn't know and I pulled off 3 subs 2 of which were taking the back and going with a RNC, I have been practicing taking the back and it worked well. Rolled with Rich and he was all over me with a ton of positional changes. I finally managed to go on the offensive and was working an americana right as time expired. The last roll was with Alex (I think) who seriously torqued my elbow in an armbar the last time we rolled (my fault not his, I didn't tap fast enough and he had it). He schooled me pretty good today. He had me in a nightmare choke and wasn't hurting me but I couldn't budge him at all so I tapped and we started again. Second time I was shrimping out from side control and he had grabbed my neck in a guillotine style attack, Brian the instructor is telling me to roll onto my belly and go to my knees. I didn't think that would work because I was worried about the arm around my neck. Oh well what do I know I went for it and he sunk the choke and pile drove my face into the mat. Oh Yeah tongue tastes good.

Great class as always.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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