January 23

3:00pm

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

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Pre-Practice Speech

“Training Is From The Neck Down But Coaching Is From The Neck Up” ~Wayne Goldsmith

• Wrestling is designed to eliminate-think of a bracket
  

• Only TOUGH people can do this sport
  

• Only 3% wrestle past high school
  

• Hawks are 6-0 in OT matches this season
  

• Push yourself into Peak #2
  

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Position study

“The Mallah Tilt”

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Cycle #1

7m
OYO Drilling
​Neutral/Top/Bottom
​#unstructured

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Cycle #2

7m
​3/3’s

Slow leg returns

• drop singles
  
• drop doubles
  
• ​drop Hi-C’s
  

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Cycle #3

7m
Handfight

Control Ties/Loose Ties/Clear Ties

• FHL
• 2on1
• ​Underhook
  • Wrists
  • Inside control
  • Outside elbow

1pt=FHL to mat
1pt=Standing rear position
1pt=Bodylock
1pt=Elevated Leg(s)

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Cycle #4

7m
3/3’s

• Right foot lead
  
• Left foot lead
  
• ​Open...aka John Smith
  

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Cycle #5

7m
3/3’s

• Sit out escape
  
• Stand up escape
  
• ​Granby escape
  

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Cycle #6

AMRAP
​(as many reps as possible)

3m

• 13 dive bombers
• 13 jumping jacks

-repeat

2m

• 13 air squats
• 13 diamond pushups

-repeat

2m

• double leg lifts
• ​1/1’s

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