October

3:00pm

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

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Pre-Practice Speech

• Invterviews/Video/Social Media
• Wear Royal Blue T-shirts & black shorts
• Wrestle-offs​​
• Click above & READ NCAA Rules...

"Wrestle & Train with a sense of urgency"

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Pre-Combat

Dynamic Warm ups-15m

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Motion match-14m
3-2-2
-switch roles every period
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W1-100%
W2-50%

• First Period-Takedowns only
• Second Period-Top only
• Third Period-Bottom only

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Position Study


Neutral

• Paint Brush Hands
  • Create angles/Set ups
  • Brent Metcalf
  • Hands to the face rule (penalty)

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Top​

• Cradles
  • Nearside/Farside/Crossface

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Bottom

• Basebuilding
  • Stand up/Sit out

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Combat

10m-Grinder
​1m-Ride outs (Groups)
7m-Shark Tank

• Minutes for "Live" wrestling will increase daily
• Headgear is mandatory
• Mouthguard is mandatory (if braces)
• 100% effort & intensity

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Post-Combat

AMRAP
(As Many Reps As Possible)

​3m
10-Dive bombers (arms)
10-In & outs (abs)
​10-Burpees (lungs)

1m-Plank
1m-Bridge
​(repeat)

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