January 20

3:00pm

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

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Pre-Practice Speech

CHAMPS is mandatory
PRACTICE is mandatory
PROGRESS REPORTS are mandatory (4 pers semester)

Calendar

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Cycle#1

7 minutes

• ​10 push ups
• 10 crunches
• 10 burpees
• 1 lap jogging
• 1 lap bear crawl

-repeat

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Position Study

Bottom
(Escapes & Reversals)

Stand ups

Sit outs

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Cycle#2

Drill matches

• Constant Contact
• Match speed

3m-1st period
Alternate takedowns w/hard cut

2m-2nd period
Stand up, takedown-repeat

2m-3rd period
Alternate takedowns w/hard cut

1m-OT
"Live" wrestling takedowns only & situations

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Cycle#3

7 minutes

• ​100 jumps
• Stance & motion

Alternate w/partner

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Cycle#4

7 minutes
Counter offense

• Downblock
• Crossblock drill
• w/short offense

Alternate w/partner

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Cycle#5

Quick Drills
2m goes
Alternate w/partner
​1m exercises in between

• SL
• HC/DL
• AP
• Slidebys, duckunders & drags
• Fireman carry's
• ​Barrel rolls

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Next Competition...

MCCAA
Saturday, January 25
(Overnight trip!)  HFC Van time is Friday, January 24 at 3:30pm

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