Wrestling

Warm Up (10min)

• Line Drills
• Wall Wrestling Basics
  • Combination Pressure
  • Underhooks
  • Getting The Body Lock

Lesson (35min)

• Under-Over Reversal On The Wall
  • If your squared up in 50/50, the idea is the same as in the open before you hit the wall
  • You can go either way, by sliding along the wall;
  • You can pull the Lat and raise the Whizzer or pinch the Whizzer and raise the under-hook

• The Crow Bar
  • From the Wall Safety Position, you start to win the head position
  • Swim your forearm in and post on the neck/under chin, this is called the Crow Bar
  • Be careful of the defence to the Crow Bar
  • Once you have a good frame back step and rotate off the wall
  • If they block your retreat go the other way, remember to lift your elbow as you step out

• Drill All Defensive Moves
  • Wall Safety Position
  • Moving Off The Wall
  • Reversing The Position Off The Wall
  • Reversing The Positioning On The Wall
  • Under-Over Reversal On The Wall
  • The Crow Bar

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard