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Tom Barlow Online

Always Be Learning

BJJ WOD #22

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Join Tom and Chelsea on today’s BJJ WOD. Socks are optional!

Here’s the workout:

Round #1
10-1 Ladder

– Drop steps (each side)
– Side lunges (each side)
– Curtsey lunge (each side)
– Jump squats

Round #2
AMRAP (As Many Rounds As Possible) in 10 min

10x Triangles
10x Leg lifts
10x V-Sits
10x Pike up
10x Tuck up

Record rounds +reps at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Today’s Soundtrack:
Cullah – E = MC
https://www.cullah.com/discography/emc-cullah/

BJJ WOD #4

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No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.

This workout starts focuses on mobility and movement first, then build to a serious workout.

Here’s the workout:

Perform 1 minute of the following, gradually increasing the intensity:

  1. Rolling Hips Side to Side
  2. S Stretch Switch (With Hip Lift)
  3. Low Squat / Knee touch
  4. Hip Twist
  5. Lunge / Hamstring
  6. Windmill (lunge + thoracic twist)
  7. Flat Arm Cirlces
  8. Scorpion (Hand on Front)
  9. Back Roll Variations
  10. Berimbolo Variations
  11. Triangles
  12. Sweep Movement
  13. Hip Heist
  14. Step Ups
  15. Jump Rounds
  16. KOB Switch
  17. Top Spin
  18. Drop Steps
  19. Sit Through
  20. Sprawls

Record your PRE (Perceived Rate of Exertion) at:

https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

The Brazilian Dental Floss

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The Brazilian Dental Floss is one of the most common and effective sweeps you’ll see in Gi competition. That’s because the Brazilian Dental Floss is incredibly difficult to defend and relatively easy to finish once the grips are set up

To help you understand this powerful technique and how you can add it to your Jiu Jitsu, here is a 15-minute instructional outlining the position.

Here is exactly what’s covered:

0:00 – Setup From Half Guard
4:40 – Setup From Knee Slide
9:01 – Setup From De La Riva
12:43 – Setup Countering Back Step

Did you download your Free copy of Performance Drilling?

Performance Drilling is my first eBook that outlines my Drilling method for faster development of your skill.

Visit https://tombarlowonline.com/resources/performance-drilling/ to get your FREE copy now.

2 Minute Jiu Jitsu Ep.53: Step Over Straight Arm Bar

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One of the most common problems Jiu Jitsu students have when they attack a submission is losing control of the position. This can happen through a loss of balance, giving their opponent space to move, or rushing to get the tap.

The Step Over Straight Arm Bar from Kuzure Kesa Gatame is a fantastic way to attack your opponent while giving them very little to work with. On top of that, this attack is incredibly powerful as it allows you to use your whole body against your opponent’s arm.

You can learn this attack now in Episode 53 of 2 Minute Jiu Jitsu. Check it out below:

This set up for the Straight Arm Bar also pairs nicely with the Americana covered in Episode 52 of 2MJJ.

Missed any of the 2 Minute Jiu Jitsu Episodes? You can watch them all at:

https://tombarlowonline.com/category/2-min-jiu-jitsu/

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