Tuesday

Warm Up / Dynamic Stretching

3 Rounds

• 10 Air Squats
• 10 Cobra to Downward Dog
• 10 Touch the Toes, Touch the Sky

Warm Up Drills

10 Reps of Each:

• Duck Walk
• Shoot
• Sprawl Shoot
• Scramble (Sprawl, Sit out, Hip Heist, Circle, Shoot)
• Forward Roll
• Cart Wheel
• Backward Roll
• Handspring
• Handstand Walk 35ft (do once)
• Bridge / Flip
• Base / Sit out / Turn in on Head / Rotate

Wrestling Technique

Focus: Start with bottom, work through each technique quickly, reinforcing constant movement from bottom. I teach my wrestlers we do not hang out in the bottom position. Flow from escape attempt to escape attempt until you are free.

10 Reps Each:

• Switches
• Turn Ins
• Stand-Ups

Focus: Readjust on double leg after opponent sprawls. Release the back of the knees, bear hug legs just under butt, while scooting knee and hips forward into a hips under posture up position, then finish opponent on back.

10 Reps Double Leg

Focus: Leg riding to "football the head" for back points. Thread leg deep as possible high on the thigh. Drive opponent straight to hip while prying open his leg and cross facing to football head. When the opponent rolls into your body be ready to "full mount" and throw in the "Grapes".

10 Reps Leg Riding

Focus: Leg riding defense. When opponent begins to throw in the leg immediately "mule kick" to prevent threading. If opponent successfully threads the leg, immediately and violently "hip down" to force him to fall to his side. Then slide down while grabbing the threaded leg, then hip heist (belly down). Do not completley disengage from opponent. Be ready stick him on his back after you hip heist.

10 Reps Leg Riding Defense

Focus: Pummeling for wrist control to sweep single. When you establish wrist control take the wrist to the leg you want. Make sure there is no delay, and no path deviation when taking the wrist to the leg. Work on smoothness of transition from wrist to leg.

10 Reps Wrist control to Sweep Single

Engine Work

10 Minutes of As Many Rounds As Possible
10 Push Ups
10 V-Ups
5 35 ft Shuttle Runs

*Shoot for 10 rounds. The idea here is move fast and never stop moving. Build your capacity grind your opponent into the ground.