3:00pm
- Doors open
- Set up/mop mats
- Begin warm ups at 3:25pm
Pre-Practice Speech
- HFC Gear will arive around Halloween
- Bring running shoes (sprints)
- 6 hours minimum inside Learning Lab (Building A)
Future Driven means YOU are in the driver's seat of your life. Hawks do not make excuses.
Dynamic Warm Up
- 3m-jogging
- 3m-tumbling
- 3m-1pt takedowns
- 3m-Tilts
- 3m-stance & motion
Top Position
- 45 minutes OTC
- Escapes/Reversals
- Handfight to score
- Be a good partner
- High Repetitions
- High Volume
What's your #1?
Plan B?
Random drilling is KING! No particular sequence or order AND varied resistance. Learn how to flow. This is how Russian’s drill.
Position Study
- Cross elbow
- Hamerlock series
- Tilt
- Cradle
- Michigan camp
Hawks Wrestling System
- Hammerlock
- Claw
- Chicken Wings
- Crossface
- Tilts
- Nelsons
- Cradles
- Turks
- Seger
- Leg riding
Combat-21 minutes
Grind match
7m (x3)
7m (x3)
- Minutes for "Live" wrestling will increase daily
- Headgear is mandatory
- Mouthguard is mandatory (if braces)
- 100% effort & intensity
Conditioning
Jogging
Sprints
Sprints
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