Wrestling

Warm Up (10min)

• Shadow Wrestling
  • 3 x 1min with 1min stretching between rounds

Lesson (35min)

• Knee Tap
  • From Over Under, pull your opponent with the Under Hook to create an angle
  • Drive up with the Under Hook, and knee tap with the Over Hook
  • Keep driving until you hit the floor

• Outside Hip Toss
  • From Over Under, pull your opponent with the Over Hook to create an angle
  • Step your Over Hook foot around behind your opponent blocking his knee
  • Step your other foot around behind your opponent, keeping your chest connected
  • Sit down and lean backwards, pop your hips and turn, throwing your opponent to the floor
  • Always look where you are throwing your opponent

• Review Over Under Takedowns
  • Pummel – Double Under Hook – Takedown
  • Pummel – Double Hook – Hip Pop & Knee Lift Throw
  • Pummel – Fireman’s Carry (keep the Over Hook)
  • Pummel – Take The Back – Walking Foot Sweep
  • Pummel – Take The Back – Forward Throw / Trip
  • Pummel – Take The Back – Rear Foot Sweep
  • Over Under – Lead Leg Sase/Support Takedown (Under Hook Pull & Hip Push)
  • Over Under – Hari Goshi/Sweeping Hip Throw (Under Hook Pull, step Across and Sweep)
  • O Uchi Gari / Large Inner Reap (Under Hook Pull, Step in with Same foot)
  • O Uchi Gari / Large Inner Reap With Knee Tap (Under Hook Pull other side)

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard