October 4

3:00pm

• Doors open
• Set up mats
• Mop mats w/Bleach water
• Be ready to begin Dynamic Warm-ups at 3:25pm

Pre-Practice Speech

• Welcome to Day 2
• DOMS (Delayed onset muscle soreness)
• Ice & Ibuprofen
• First 2 weeks are the most difficult
• Practice is mandatory

Dynamic Warm-ups- 10m

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Quick Drills- 30m

• Stance and motion
• Spin
• Hops
• Pummel
• SL- Low  Double
• SL- Barzegar
• SL- Navy
• SL- Dump
• DL- Lift
• HC- Changeoff/Crackdown
• Breakdowns
  • ​Chop
  • Spiral
  • Ankle
• Tilts/Turns
• Escapes/Reversals
• Front Headlock (FHL)
• ​Re-shot-over
• Re-shot-under
• Easy Money (1pt)
• Low singles

Water break

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Step-by-step technique- 20m
​Single leg finishes

1. Toe trip
2. Knee press
3. Knee pull
4. D1
5. Football tackle

Q.
What is the number one takedown in the world?
A.
Single leg.  

​We are focusing on SL finishes all week.

Water Break

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Combat- 12m
2-1-1 (x3)
Mini-matches

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Conditioning
Jump rope
5-4-3-2-1

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Words of Wisdom

What does "FutureDriven" mean?
What does "First Choice, Best Choice" mean? (Read)

Blue vs White
​Saturday, October 21