Lesson Plans Monday, January 2, 2017

John Whitman
January 3, 2017



Left/Right Combination

Front Kick to a Vertical Target

Knees (regular and round)

Drill: Combo- Front Kick Vertical Target, L/R combination followed by non stop knees. On instructors signal, 3 Burpees, 3 Push ups and repeat combination.

Wrist Releases

Choke from Behind

Drill: Defender Eyes Closed, Attacker; make choke from behind Or bump defender with pad and hold for strikes.


Hook punch

Headbutt forward

Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward

Kick off from guard

Choke from the Side on the Ground – show kicking first, similar to kick off from guard

Choke from the Side on the Ground – arm bar

Drill: Choke from the Side — if the attacker stays close, use arm bar; if you can make space,kick him away; get up and work focus mitts (use today’s combo) then drop down and restart.


Focus Mitts – Right Cross/Liver Shot

Focus Mitts – Right Cross/Live Shot/Left Hook

Body Absorption – light work

Toe The Line! – stand across from partner, two lines, both attack with body shots; then move on to next person.

Gun Side Front of Arm – work both sides

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