Learning Your Machine (again)

Training Week: 2024-04-01 | Free Fall Program Week 4

Lung rippers, leg lock pins, and endurance shake outs were the theme this week. As always, an attentiveness to recovery (need / debt) is of the upmost importance; but it’s something I’m reminded of perpetually.

Summary:

Monday started hard with a short and brutal lung-burner. Tuesday and Sunday’s endurance sessions were creative and hit a sweet spot of attentiveness and active recovery.

Friday’s hypertrophy session could have been miserable depending on time constraints and just how much you wanted to punish yourself (e.g. “for time” or EMOM).

The week’s grappling continues to polish leg locks with an emphasis on pinning in the entangled position. This is the transition that really makes the positions and is the link between breaks (last week) and escapes (this week) / sweeps (next week).

Contents:

• Monday: FFP:013 - Opposite of What You Want / O2 Mobilization

• Tuesday: FFP:014 - Pull / Endurance

• Wednesday: NoGi BJJ - Leg Lock Sweeps and Escapes

• Thursday: NoGi BJJ - Leg Lock Pins / Entanglements

• Friday: FFP:015 - Push / Hypertrophy

• Saturday: Gi and NoGi BJJ - Leg Lock Pins

• Sunday: FFP:016 - Shakeout / Endurance

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