Hope you enjoy this episode team! I had a lot of fun planning this one out. PSA next week there MAY not be an episode as I'm now caught up and in Europe. I am teaching a masterclass in Florence Italy and if I'm able to film that I may do that as an Episode or a its own tab in the classroom. Hope everyone is well!

Theme for Sunday - Wrestling posture + breaching the space. Committing to the shot or takedown whilst flowing. Start the session with getting 2 on 1s for 3seconds. Only one person can win. 2mins x 2 Next is the flow wrestling game. 100% of moves work. Medium to high intensity and make sure 0 rigidity. 2mins x 2 (this is the hardest thing but most valuable thing to do). Next is either lifting a leg for 2 seconds (single leg) or get hands to the mat for 1 second (snap or takedown) 2mins x 2 Next I want you to go into whole group specific training. Winner stays in (adjust for size of participants). I want this to happen for a total of 9 minutes. Stay safe. Don’t do dumb stuff. No guard pulling and only takedowns, backtakes or submissions. Next I want you to do a staller vs proactive one. 1 person is stalling and 1 person is constantly attacking. Staller I want you to focus on the hand fight. Tie them up and don’t let them shoot or get in close on you. Don’t just run away. 2mins x 2 Next rounds 3x5 minute rounds. First 2 rounds no guard pulling. The entire session is ibjjf rules. I want you guys to focus on your posture this session as your main focus. Then I want you to focus on your opponents posture. Your hands, nose, knees and feet should be in a vertical line. That is a composed balanced fight stance. By all means venture out but just know that which ever of those is closest will be the thing your opponent can tie onto the easiest. Nose being head and neck for clarity. I’m currently in Dubrovnik about to go to bed. I’ll try and edit some videos for you guys tomorrow to clarify some of these points. Hope everyone is well!

As I head to Europe this Friday (don't worry, there will still be episodes coming out) - I've decided to drop a free Episode for everyone. For those participating in the Sunday Sessions (Method Chat), I want you to work this on week 1 whilst I'm away. Everyone needs to have a good front headlock attack method as well as a defensive strategy. We need to be able to take risks and not fear a position like this. One thing I didn't mention in the episodes is the tension of my neck always trying to find a way out of the chokes. Leaning in different ways to get around, and keeping my neck in line with my spine to make sure I can weather the choke and find a way out. Hope everyone enjoys this!

It's midnight in Split Croatia but this seemed to be the only place with decent enough internet to not cut out to upload these two episodes. Sorry for the delay in the episodes! Hope you enjoy them!