October 10

3:00pm

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

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Pre-Practice Speech

1. NCAA rules (10/10)
2. NJCAA rules (10/1)
3. ​Post-Season
   
4. Blood time rule
5. Weight shifting (bumping)
6. Weigh-ins & skin inspection
7. Growth allowances

Discuss differences between MHSAA, NCAA & NJCAA

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Dynamic Warm Ups-15minutes

​Lead by Hawk

• 3m-jogging
• 3m-tumbling
• ​3m-1pt takedowns
• 3m-tilts
• ​3m-stance & motion

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Pre-Combat-30 minutes

14m
​Motion match
3-2-2
W1-100%
W2-50%

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

-switch roles every period

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10m
​3&3’s
​Neutral

​Loose ties

• Inside hook & wrist
• Inside hook & elbow
• Double inside hook

Control Ties

• ​Russian 2 on 1
• Underhooks
• FHL

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10m
3&3’s
​Bottom

From belly Escapes & Reversals

• Cross wrist
• Cross face
• ​Near wrist

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10m
​4&4’s
Top
​Think Technical Fall (15pts)
Any breakdown. Any turn

From belly Pinning combinations

• Crobar to hammerlock
• Crossface
• Half nelson
• ​Chicken wing

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Combat-24 minutes

8m Grinder (x3)

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Post-Combat

Bring running shoes!

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