Rockwell grappling self defense

Rockwell grappling self defense Self defense Jiu jitsu and wrestling based

08/19/2023

Get that work inđź’Ş

07/24/2023

I haven’t posted on here in awhile and for my Facebook followers that is my fault. We have another introduction class tomorrow at 6pm if you can be there and want to check the class out! It’s free if you’re a rec center member, if you’re a boardman citizen it’s $6 at the door if you aren’t a member, and non boardman residents without a membership it is $10 I believe.

12/06/2022

I’m excited for class tonight! New week means new technique💪 hope to see you there

11/23/2022

Great turn out tonight! Can’t wait for next week💪

If you’re wondering what kind of stuff you might need for my classes, here are some things I’ve listed. Tight compressio...
09/18/2022

If you’re wondering what kind of stuff you might need for my classes, here are some things I’ve listed. Tight compression clothing is your best bet or any kind of shorts without holes and pockets. Athletic tape for jammed fingers and knee pads for mat burns. Message me for any questions

09/05/2022

If you are looking to prepare and not come into my class “out of shape” then here is a pretty standard three week fitness plan. Now you can adjust these to your liking and add or get rid of certain exercises but doing these will help you better prepare yourself for my class. If you decide you don’t have time for this and just the class that is totally fine as well.
Try to do at least two of these workouts a week if you can do more definitely do more but also make sure to start drinking plenty of water and stretching constantly. Every day you should be stretching and holding the stretches for more than 5 seconds if you can.
I hope this helps🙏

Fitness plan
Week one
Go for a two mile walk
3 sets of 10 push-ups either strict or assisted push-ups on the knees
3 sets of 15 basic crunches or leg raises
3 sets of 15 body weight squats
If this is too much at first than lower either the reps or sets to your liking and work from there. Do this workout at-least two times during week one

Week two
Either very slow jog or fast walk two miles as long as it’s faster than week one’s pace
3 sets of 12 push-ups strict or assisted on the knees
3 sets of 12 v ups where you lay on your back and legs and arms meet at a point in the middle by lifting them both up at the same time
3 sets of 15 sumo squats widen your stance from a normal squat

Week three
If you aren’t running at this point than don’t be discouraged. Still continue slow jog of fast walking pace for three miles
3 sets of 20 push-ups where you lean against a wall and do push-ups against the wall
3 sets of 30 regular crunches
3 sets of 25 regular squats

Address

311 Ne Olson Road
Boardman, OR
97818

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