10m-Warm up
30m-Functional drills
36m-Combat
10m-Technique
We will work on Bottom position all week.
-Bottom position training
-vs. Chop
-vs. Spiral
-vs. Ankle
-vs. Claw
-vs. Crab ride
-clearing wrists
-review Quadpod/Tripod stand up
-Don't get spread out
-Knee slide
Combat
Ride outs 1m goes (x10)
Shark tank 5m goes (groups of 4)
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Oklahoma Functional Drills
- SL Drive (head up)
- SL Extensions (hands locked)
- HC Drive (knee pound)
- DL Lifts
- HC pop
- Chop left, Chop right
- Stand up exercise
- Sit out, back pressure, hip heist
- Tilt left, Tilt right
- Mat returns
https://www.youtube.com/shared?ci=hzrcO_OD7HM
Video is long, but will give you a better idea of what we are trying to accomplish.