This fun seminar will include:

PART 1 – Talk/discussion

Prevention - environmental awareness and gut feel

Self-esteem and determination to defend yourself 

Importance of being in the best physical shape you can be

Law (what is self-defense and what is NOT)

Couple of women-specific statistics

 

PART 2 – Practical - When all else fails, now what?!

Ranges and where you want/don't want to be

Wrist, neck, and hair grab

Throwing anelbow, palm strike, low kick

Pinned to the wall and choked

Bear hugs - front and rear

Stand up when thrown to the ground - tactical standup

Ankle pick if down and cornered

Use of shrimp (or lobster ;-) )

Basic ground work - guard bottom and mount

parachute landing fall

front roll


PART 3 – Live scenarios

 

Barbora Piknova

Martial arts experience:
- judo (1973 – 1981), Slavia SK, Bratislava, Slovakia
- Goshin Jitsu (1995 – 1997), Champaign-Urbana, IL
- Jeet Kun Do (1996 – 1997), Jack McVicker Martial arts, Champaign-Urbana, IL - Kali (1996 -1997), Jack McVicker Martial arts, Champaign-Urbana, IL
- boxing (2004), Box Off Gym, Milwaukee, WI
- submission grappling (1998 – present):

Straight Blast Gym, Portland, OR
Jeff Gordon Martial Arts, Germantown, MD
Pure performance Martial Arts Center, Rockville, MD

- Brazilian Jiu-Jitsu (1996 – present):
Jack McVicker Martial Arts, Champaign-Urbana, IL Straight Blast Gym, Portland, OR
Matamoros BJJ, Milwaukee, WI
Maguilla BJJ, Silver Spring, MD
Jeff Gordon Martial arts, Germantown, MD
Pure Performance Martial Arts Center, Rockville, MD

Mixed Martial arts (1999 – 2007):
Straight Blast Gym, Portland, OR Matamoros BJJ, Milwaukee, WI
Jeff Gordon Martial arts, Germantown, MD

Coached by:
- Jack McVicker (Jeet Kun Do/Kali under Dan Inosanto and Paul Vunak, 3rd degree BJJ black belt under Megaton Diaz)
- Matt Thornton (BJJ Black belt under Rigan Machado)
- Tom Oberhue (BJJ Black belt under Rigan Machado)
- Henry Matamoros (BJJ Black belt under Pedro Sauer)
- Randy Couture (Greco-Roman wrestler, 1988, 1992 and 1996 Olympic alternate and UFC heavyweight and light-heavyweight champion)
- Horace “Real Deal” Craft (K1 Heavyweight)
- Ali Elias (five-time Iranian national champion in wrestling, NCAA Division II Wrestling Hall of Fame)
- Marco Sampaio Jr (BJJ Black belt under Pedro Sauer)

Achievements:

BJJ Brown belt under Pedro Sauer Submission grappling record:2-0-2 MMA record: 2-0-1

Teaching experience:

- teaching BJJ classes from ~2003
- women self-defense classes/seminars from ~2003 - private lessons in BJJ/ grappling/ self-defense

 

Cycle I Test Week (Day 4) *Accessory Day!

Who is the best living guitar player?

Warm-Up 8

Dynamics
Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Accessory Work

15MIN EMOM:
-50ft Farmers Carry
-20-30 Sec Hanging L Sit Hold
-50ft "Bottoms Up" KB Single Arm Waiter's Carry (Switch Every 25ft)
-10 Elevator Plank
-15-20 Sec Handstand Hold

Mobility

Couch Stretch (1:30/side)
Lizard Pose (1:30/side)
Box Pigeon Pose (2:00/side)
Puppy Dog Pose (3:00)
Scorpion Pose (1:30/side)

Out of Town WOD

FOR TIME: 400M WALKING LUNGES

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