3:00pm
- Doors open
- Set up/mop mats
- Begin warm ups at 3:25pm
Pre-Practice Speech
- Welcome to Week 9 (of 10)
- The most important person in the room is your training partner
- Don’t be afraid to push your partners
- Humble story
Pre-Combat #1
(3:25pm)
Dynamic warm ups-10m
- Jog
- Tumble
- Stance and motion
- Pummel
- Handfight
- Partner stretch
Quick drills from neutral-30m
2m
2 & 2’s
Match speed
Spar thru position
2m
2 & 2’s
Match speed
Spar thru position
- SL
- DL lifts
- Downblock & score
- DL/HC w/Turk
- Slide-by
- Fireman carry
- Underhook
- Russian 2 on 1
- Standing FHL
- SL drives
- SL extensions
- Clearing Ties & score
Conditioning & Combat #1
(4:05pm)
Before Combat, 300 reps...
100 Burpees
100 Push ups
100 Sit ups
Remember your finish time!
100 Burpees
100 Push ups
100 Sit ups
Remember your finish time!
College match
3-2-2 (x2)
3-2-2 (x2)
Pre-Combat #2
(4:25pm)
Quick drills from Bottom (& Top)
2m
2 & 2’s
Match speed
Spar thru position
2m
2 & 2’s
Match speed
Spar thru position
- from belly w/cross wrist
- from belly w/cross face
- from belly w/near wrist
- from belly w/tight waist
- from belly w/half nelson
- from belly w/chicken wing
Conditioning & Combat #2
(4:45pm)
Before Combat, 300 reps
100 Burpees
100 Push ups
100 Sit ups
Remember your finish time!
100 Burpees
100 Push ups
100 Sit ups
Remember your finish time!
Top/Bottom/Out
Groups of 3
20s goes
10 push ups when you go out
Groups of 3
20s goes
10 push ups when you go out
Post-Combat
(4:55pm)
Big 10 Workout
Sprints
Sprints
Next competition...
Saturday, December 1st
Thunderwolves Open
HFC Van time is Friday, November 30 at 11am
(Overnight trip)
Thunderwolves Open
HFC Van time is Friday, November 30 at 11am
(Overnight trip)
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