Wrestling

Warm Up (10min)

• Line Drills
• Shadow Wrestling
  • 3x1min, 1min stretch between rounds

Lesson (35min)

• Pinch Headlock with Elbow Trap
  • Cross wrist, and same side elbow grab for a 2on1
  • Step in chest to chest, pushing their elbow out,
  • Elbow hand to under hook grabbing their shoulder,
  • Under side foot forward, between their feet,
  • Connect both hands for the Pinch Headlock
  • S-grip is preferred but you can also use a Gable Grip
  • Front elbow is in tight to their chest

• Pinch Headlock with Underhook
  • Same as above but you can’t trap the elbow, so just take a standard Underhook

• Pinch Headlock – Cork Screw
  • Set up the Pinch Headlock as above
  • Pull your opponent backwards,
  • Turn 180 to get your hips in, and sinch your grip
  • Step back with your now lead foot, and Donkey kick hard with you now back leg
  • Finish on top.

• Pinch Headlock – Hip Throw
  • Same as above but step all the way through for a hip throw
  • Finish with knee down, for better control

• Change of Direction Drag Down
  • The change of direction is basically the same as in lessons 29 & 30,
  • The only difference is we are going to keep the Pinch Headlock
  • From either of the above takedowns, your opponent sits down and back
  • Change direction turning back into them, pull down hard on the Pinch Headlock
  • You can finish with one knee or two knees in

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard