October 9

3:00pm

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

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Pre-Practice Speech

• 18 days until Akron Duals
• Turn in Progress Reports

​I know I will have succeeded as a coach, when HFC Wrestlers unselfishly make personal sacrifices for the TEAM.
​

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Pre-Combat- 54m
​(3:25pm)

Dynamic warm ups & full body stretch- 10m
​Lead by Hunter Lajiness

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Essential Drills- 30m

• ​Escape to Takedown
• Breakdown to Tilt's & Turn's
• Re-shots
• Clearing Tie's
  • Wrists
  • Russian 2 on 1's
  • Inside Ties
  • Underhooks

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

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

-switch roles

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Water Break-5m

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Combat- 30m
​(4:30pm)

Combat- 30m
10m (x2)
​1m ride outs

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Water Break-5m

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Post-Combat- 6m
(5pm)

​Intervals
30s/15r
​3 cycles

• Push ups
• Sit ups
• Burpees
• ​Planks

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