February 17

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COVID TESTING
M-W-F
​2-6pm

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Early Birds...

Coach Favot will open weight room at 2pm #optional

30 pull ups everyday

Hawks Fitness Testing

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3:00pm

Coach MacKenzie will open balcony at 3pm #mandatory

• Set up/mop mats
  
• ​Begin warm ups at 3:25pm
  

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Pre-Practice Speech

1. Volume vs. Intensity
2. Takedown Tuesday
3. ​IGP​
4. ​Do your fitness tests & accessory work

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Pre-Combat...3:25pm

Hawkster warm ups

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HIGH REPETITIONS
48m drill session
​Varied resistance
​Handfight & set up each TD
#Volume

#1 takedown-50 (25/25) reps...16m
#2 takedown-50 (25/25) reps...16m
#3 takedown-50 (25/25) reps...16m

Build & develop your Individual Game Plan (IGP)

1. Research proves the single leg is the #1 TD ☝️
2. ​Go behinds (counter offense) is #2
3. Double leg & Hi-C are basically tied for #3

​Leg attacks & counters are essential drills.
​Big 3 + 1
(Single, Double, HiC + Go behind)

Drillers make Killers

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READ: Article

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Combat

10m-Sparring/drilling/combat

AUTONOMY: the quality or state of being self-governing

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Situations

1. Far ankle/Far ankle
   
2. Head inside single
   
3. Head outside single
   
4. Seatbelt
   
5. ​FHL
   

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Post-Combat

Green bands

1. Dead lifts
   
2. Bent over rows
   
3. Curls
   
4. ​Squats
   

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Buddy carries

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Leg throw downs (abs)

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Captain push ups
​1-2-3-4-5-6-7-6-5-4-3-2-1

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Next up...

Sunday, February 21
​Adrian Duals

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