Warm up - jogging, lots of styles of animal crawling, rolls, breakfalls, shrimping and hip matrix.
5 minutes grip fighting
10 minutes flow rolling - no subs
After the flow rolling we covered the turning pass. When you're in somebody's half guard and passing but they're deep on the leg you switch your hips so that you have your back to your opponent. If he has an underhook threaten a kimura and as soon as he pulls the arm back shove your elbow up high and secure a belt grip. There's pictures of me in this position on our blog here www.faktorybjj.tumblr.com
once in this position you can either walk your foot up to create enough space to clear the knee or use your free hand to push their leg over your knee.
There was only 6 of us in the session so we just rolled together for 5 6 minute rounds. My jiujitsu was really on point today, because their was only one guy heavier than me I played open guard throughout. I'd read an article earlier in the week which laid out the open guard principle of always having 2 or 3 points of contact at any one time to allow you to grip, push, pull and move. Simple and obvious but just actively thinking about that and working on it I was able to play at quite a high tempo without really ever aving my guard passed. When I rolled with my coaches my guard was passed several times, but I was able to pull off a couple of sweeps and took the back twice which was great. Hywel said that I was the hardest person to choke at our gym, he had mount once and was trying for an ezekiel, after several escape attempts I managed to get out the back door.Twice he had my back and went for the finish but I was able to avoid getting tapped and move into a dominant position.
Went down to Manchester on a bit of a road trip for a mobility cert with Jami Tikkanen. Had a great day, learned a lot and willbe putting it all into practice to increase my shoulder mobility.
Back Squat 3-3-3+
250 squats. If you break at any point run 400m.
6.16. No breaks.