Wrestling

Warm Up (10min)

• Line Drills
• Pummling (with foot work)
• Hand Fighting

Lesson (35min)

• Two On One – Double Under Hooks
  • Start with a cross wrist grab wit your back hand
  • Outside hand to elbow
  • Hand on wrist goes to undertook
  • Hand on Bicep punches through for double under hook
  • Join hands behind the back up high and pull them into you, step you leg between their feet.

• Collar Tie – Double Under Hooks
  • Start with collar tie on the back foot side
  • Punch your lead hand in for an under hook
  • Collar tie punches through for double under hook
  • Join hands behind the back up high and pull them into you, step your lead leg between their feet.

• Body Lock Corck Screw Throw
  • From the above, level change and take you grips around the waist at locked at the far hips
  • Turn your hips 180 degrees
  • Move your front leg back and around
  • You can lift your back leg to hit the takedown
  • If needed you can walk your legs in a backward circle

• Elevated Body Lock Throw
  • Same as the above, but step in and lift using you lead knee
  • Turn while they are elevated
  • Make sure your grip in on their fast waist

• Change of Direction Drag Down
  • Same as the above, but the defend by sitting back low
  • Bring both knees though and sit into a kneeling posture, dragging their hips to the ground.

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard