Wrestling

Warm Up (10min)

• Shadow Wrestling
  • 3 x 1min with 1min stretching between rounds
• Pummel to Double Under

Lesson (35min)

• Pummel – Double Under Hook – Takedown
  • Establish double Under Hooks, cut an angle and takedown

• Pummel – Double Under Hook – Hip Throw
  • Establish double Under Hooks, cut an angle
  • When your opponent resist the takedown
  • Hip pop & knee lift to take your opponent down

• Pummel to Fireman’s Carry
  • From a loose Pummel, As your partner takes the Under Hook you catch the tricep.
  • Taking your head under the same armpit, catch their same knee with your other hand
  • Shoot your opposite knee behind their foot
  • Take their body weight toward their head as your other knee hits the floor
  • Throw them off your shoulders, realising their leg and pinning their shoulder with your shoulder

• Over Under – Lead Leg Sase/Foot Sweep
  • From the Over Under, Keep the Under Hook, and post on their hip with the other hand.
  • Take a step and pull them with the Under Hook
  • Block their lead foot with you foot and sweep them.
  • Note: This sweep is all about timing

• Over Under – Hari Goshi/Sweeping Hip Throw
  • From the Over Under, Pull your partner with the Under Hook
  • Take a skipping step in,
  • Make sure you make contact with your upper leg / hip on their upper leg / hip
  • Lift with the Under Hook, pull on the Over Hook,
  • And sweep the leg with your hips
  • Note: Safety – Make sure not to attack the opponents knee and also ensure the angle is correct

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard