"Always begin your training session with lots of repetitions. Repeat teh basic submissionsarm-locks, triangles, omoplata, kimura and a choke. Do each 10 to 20 times from each side. Then practice something you have learned and like for your game. This should last 30 to 45 minutes only so you don't get mentally tired. I prefer to do that inthe mornings on my first training after breakfast. I follow this with a long stretch session. This kind of training always kept me sharp with my submissions and made them tight. But remember to repeat from each side it is always better to fight with a weapon on each hand than only one side! " -Andre Galvao
CrossFit WOD:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
CrossFit WOD:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
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