October 16

3:00pm

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

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Pre-Practice Speech

• Weigh-in before & after practice
• Sunday, October 21- Wrestle-offs
• Saturday, October 27- Akron Duals

​Wrestling is tough sport. If you are not 100% mentally committed, you will not make it through the entire season. Varsity athletes need time management skills, the ability to follow directions exactly in practice and the classroom as well as the discipline to attend every workout, study table and class.

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Pre-Combat
​(3:35pm)

Dynamic warm up & full  body stretch-10m

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Sprawled SL-Finishes

1. Pull, circle, step
2. Split middle
3. Changeoff
4. Slip head to double
5. Backside double
6. Shelf
7. Power ups

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Cross Wrist series

1. Ball & Chain from belly
   1. Half nelson
   2. Claw
   3. Stack
   4. Pump
   5. Cradles
   6. Chicken wing
2. Collapse leg tilt from base
3. 2 on 1
4. 2 on 1 reverse
5. ​Roll thru
6. ​Roll thru to Turk
7. Navy
8. Thread the needle
9. Pump handle
10. Pump handle shoulder roll
11. Pump handle to cradle
12. Rebar
13. Rebar knee slide stack
14. Rebar far side tilt

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Combat
​(4:25pm)

8m (x3)

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Post-Combat

Interval training
Bodyweight exercises
​30s/15s

• Push ups
• Burpees
• Sit ups
• Planks
• Air squats
• Wrestler lunges
• Gorilla jumps