a day of training

Warm up

1 Round
15 Air Squats
15 Cobra to Downward Dogs
15 Toes to Sky

10 Each:
Shoot
Sprawl Shoot
Scramble Drill (sprawl, sit-out, hip heist, circle, shoot)
Forward Roll
Back Roll
Cartwheel
Handstand Walk
Front Handspring
Bridge Flip
Bridge Flop
Kip Ups

Technique Drills

10 Each

From Bottom:
Turn Ins
Switches
Stand-Ups

From Top:
Tight Waist Arm Chop
Spiral Ride
Ankle Ride

Pins:
Crossface Cradle
Near Side Cradle (Bow and Arrow)
Arm Bar
Half Nelson

From Neutral:
Pummel (3 swims + 1 Duck Under)
Double Leg
Single Leg
Firemen's Carry
Shoot Sprawl Reaction with Partner
Snap Down Go Behind

Breakdown of the day
Pin of the Day
Escape of the Day

Live Wrestling

10 minutes minimum total
10 Rounds
1 minute on, :30 sec off
Cycle through these starting positions:
Neutral
Leg Riding
Re-bar
Head Inside single (both wrestlers on knees)
Front Head Lock Cow Catcher
Referees Position

Strength:
5-3-1-20
Back Squat
*Work up to a heavy single. Then do one back off burnout set of 20. The set of 20 should feel terrible. Use to it build mental toughness. The same mental toughness required to go for one more takedown in the third period when you have nothing left.

Metcon:
5 Rounds
2:00 Airdyne Bike
2:00 Rower
*This is suppose to be a long slow grind. Working on aerobic capacity. You don't to go fast, just keep moving and give your lungs a good workout.