Wrestling

Warm Up (10min)

• Line Drills
• Pummel (Inside Tie & Under Over)
• Wall Wrestling Basics
  • Combination Pressure
  • Underhooks

Lesson (35min)

• Double Leg Takedown – Head Inside
  • From a wall pin with your head on the inside of your opponents body
  • Square your opponent to the wall
  • Close your hands under their bum
  • Walk to the outside of your opponent, so your head remains across their body
  • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
  • Lift, turn and dump off the cage.

• Double Leg Takedown – Head Outside
  • From a wall pin with your head on the outside of your opponents body
  • Note: Remember the risk of a Guillotine
  • Square your opponent to the wall
  • Close your hands under their bum
  • Walk to the outside of your opponent, you head will remain under the opponents armpit
  • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
  • Lift, turn and dump off the cage.

• Knee Pick – Double Leg
  • Set up the head Inside Double, with hands on the knees
  • Your opponent takes a strong deep split stance
  • Grab behind the far knee and twist it in as you drop you opposite knee
  • Close your hands under their bum, as you come back to your feet
  • Walk to the outside of your opponent, so your head remains across their body
  • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
  • Lift, turn and dump off the cage.

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard