3:00pm
- Doors open
- Set up/mop mats
- Begin dynamic warm ups at 3:25pm
- Welcome to Week 2 (of 22)
- Introduce Quick Drills
- All paperwork must be turned in
A Motion match is designed for W1 to work at 100% intensity during a period against W2 who is being a good partner (50% intensity). Both wrestlers switch roles during second Motion match. The working wrestlers should score hundreds of points and the good partner should help push the pace.
Pre-Combat- 54m
(3:25pm)
- Independent
- "Get your motor started"
W1- 100%
W2- 50%
-alternate
-2 minute goes
- SL-uppercut trip
- SL-knee press
- SL-barzegar
- SL-dump
- HC-changeoff/crackdown
- DL-lifts
- Breakdown-Cradle
- Breakdown-Hammerlock
- Breakdown-Chick wing
- Breakdown-Half nelson
- Breakdown-Crossface
- Breakdown-Tilts
- Knee slide-Stand up
- Tripod-Stand up
- Changeover-switch or escape
- Stand up- mat returns
- 3-2-2
- W1-100%
- W2-50%
- First period-Takedowns only
- Second period-Top only
- Third period-Bottom only
Combat- 27m
(4:30pm)
Post-Combat- 6m
(5pm)
30s/15r
3 cycles
- Push ups
- Sit ups
- Burpees
- Planks
"The one who wins is the one who does more"
The best student-athletes take their training, diet, recovery & classes seriously