Warm Up (10min)
- Line Drills (3-min)
- Partner Drills (7min)
- Bottom Position Hand Fighting
- Cross Wrist
- One-On-One
- Two-On-One
- Drill all of the above
Lesson (35min)
- Chop to Oki
- From Tight waist or Thigh Pry
- Elbow chop and rotate their head into you.
- This should break them down onto their close elbow, their head should also be on the floor
- As they rotate, hook your inside leg under their shin.
- Getting The Bar
- As you are finishing the Oki,
- You lift their close arm with your outside arm at the elbow bringing you hand onto their back.
- Head In Arm Pit
- From the Oki, the chop to bar fails
- Grab their wrist with your outside hand, your head goes to their armpit
- Push with your head pull the wrist,
- Finish by taking the bar, elbow to elbow and your outside hand on their back.
- Rollover With The Bar
- From the Bar, break them down flat on their stomach
- Reach across their back under their shoulder, grab their wrist
- Lift the bar, pull the wrist, drive their shoulder into their ear,
- Continue to drive until their body turns 90 degrees
- Walk your feet, let their elbow slip though the bar, then roll them onto their back
- Take The back
- They turn the shoulder down so the Rollover fails
- Let go of the wrist, step over with the close foot, cross face, keep the bar,
- Lift up with the bar, and wrap the neck like your setting up a choke
- Roll onto your back, establishing hooks
- Rollover With Half Nelson
- Your opponent is flat belly down, setup the Half Nelson using your outside arm,
- Place your head on your hand, so it can not be stripped,
- Grab far wrist chicken wing style,
- Pull the wrist crank the Half Nelson
- At 90 degrees, stop driving & slip the Half Nelson though to a chin strap
- Pull the head into their hips, lifting their upper torso off the mat,
- Once all the fight is gone put their shoulders onto the mat.
Live Rounds (30min)
- 2 x 3min Flow Wrestling
- 5 x 3min Hard
