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Wrestling

Lesson 19 – Chain Wrestling Off The 2-on-1

Warm Up (5min)

  • Line Drills
  • 3 x 1min Shadow Wrestling
    • Stretch between rounds

Lesson (40min)

  • 2on1 (Russian Tie) Set Up
    • From a Collar Tie, use the shoulder to break the Collar Tie,
    • Catch the Tie on the break, your outside hand on their wrist, your inside hand on their elbow
    • Step outside their feet.
  • Chaining From The 2on1 –
    • Lat Drop
      • Opponent posts on your shoulder,
      • Keep the Whizzer, step in and take the undertook on the far side,
      • Step past their foot on the Whizzer side,
      • Block their knee with your knee,
      • Look over your shoulder toward the mat, and fall to the side,
      • No need to pop the hips or lift, just look for the mat.
    • Double Leg
      • Opponent pushes your head away,
      • Release the wrist, post up on their elbow,
      • Step to the outside of the posting arm, into the middle with the other leg,
      • Hit the double with good posture.
    • Head & Arm
      • Opponent blocks on your elbow, wrap over the top of their forearm to trap the arm,
      • Release the Whizzer, and punch your bicep into their ear,
      • Rotate toward the mat using downward force, by pivoting on the ball of your foot,
      • Take your knee to the mat. Don’t hug the head.

Live Rounds (25min)

  • 1 x 2min One&One Drill
  • 1 x 2min Two&Two Drill
  • 5 x 3min Hard