Day 9 - (84,9 kg) -Heavy bag - legs

I have to change the order of sessions. Schedule says first heavy bag, then study and finally weight training, but my daughter is sleeping so I'll start with "study".
Today I will try to learn more half guard passes and escapes. Idea could be to find a pass and a counter to it?

1)First "youtube half guard pass" (no under hook) http://youtu.be/a-Dtd9CP3f4?t=49s
Counter) Stop the knee? Bridge and sweep? It's a fight for the other side underhook.

2) http://youtu.be/oMBVbnmqQiQ?t=35s
Counter) Has to be a bridge ?

3) A sweep, just in case I was under:-) http://youtu.be/H64zHFg4EWg?t=24s
Counter) Would be just normal stepping your own leg back like in banana split pass. And going to side countrol.


At 12:00 I'll do my heavy bag routine.
(Change leading leg for each new 20 second round.)

1. jab (4 minute tabata)
2. cross (4 minute tabata)
   
3. 1 - 2 - 2 - 1 (4 minute tabata)
4. 1 - 2- U - O - O - U - O - O (4 minute tabata)
5. 2 - 1 - O - O (4 minute tabata)
6. 1 <- 2 ( 4 minute tabata)
   
7. 1 - O - 2 ( 4 minute tabata)
   
8. front leg "push kick"( 4 minute tabata)
   
9. front leg roundhouse( 4 minute tabata)

So it will be a light 45 minute workout (1 minute break between tabatas).


At 19:00 Workout A (Legs)

Starting with 5 minute warm up "rowing".

Started with deep front squats (45kgx10x4)
Wide Box squats upperbody uprigth (20kgx8 x3)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
Claves single leg exentric (60kgx6x3)