Lesson Plans Wednesday, August 14, 2013

BEGINNER CLASS (A2)

Straight Punches

Elbow #2

Hammerfist Side

Knees

Combo: Elbow #2/hammerfist with same hand/control and deliver knees

Choke from the Front with a Push

Drill: eyes closed; attacker makes Choke from the Front with a Push OR holds a pad and pushes from the side while staying close; defender must make the choke defense OR make elbow #2 and follow with additional strikes

INTERMEDIATE CLASS (C2)

Ground – Foot Grab Stripping

Ground – Foot Grab Spin Inward

Ground – Foot Grab Spin Outward

Reverse Headlock Standing

Drill: Defender starts on the ground; Attacker grabs the foot and the Defender makes a Foot Grab Defense; the defender then gets up.  As the Defender gets up, the Attacker makes Reverse Headlock, and the Defender makes the defense

ADVANCED CLASS (C2)

Tabata Strikes:  20 seconds of work/10 seconds of rest:

4 rounds of punching; 4 rounds of front kick (2 rounds each leg); 4 rounds of round kick (2 rounds each leg); 4 rounds of knees (2 rounds each leg)

Ground – Arm Bar (review); practice both sides

Ground – Leg Triangle; practice both sides

Drill: attempt leg triangle, transition to Arm Bar if you cannot finish the triangle

Drill: start with Leg Triangle; if the top person can escape, continue grappling; 90 second rounds, then switch positions (you can include striking if you want to!)

 

 

 

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