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HCWC PRACTICE #11 March 31, 2009 @ Pisgah HS

7:00 - Discuss: (1) Upcoming tournaments, (2) Freestyle vs Folkstyle, (3) Summer Camp 7:15 - Warm-up • Jog & Stretch • Spin / Turn-in & Face / Spin • Sit out to Hi Bridge • Reverse Body Lock / Lift 7:25 - Standing • Scarecrow Penetration • Double & Single • Add Set-ups • Double - Double post / Push & slip / Collar & snap / Hi-crotch - Peck & step/Slip • Single - Single post / Collar & snap / Hi-crotch - Peck & step/Slip / Arm drag • Add Finishes • Double - High lift • Single - Crack down (Pipe) • Can go to Leg Lace & Gut Wrench • FIREMAN’S CARRY • Inside tie-up • Tight hook • Motion - step away • 1/4 turn & level change • Go to both knees (sit through option) • Dump 8:00 - Bottom • Gut Wrench review • Leg Lace review • Continue to work these with younger wrestlers •

CROTCH LIFT • Basic • Armpit Lift to Double Scoop • X-body to Crotch Lift 8:20 - Wrestle: Live TDs in groups - Keep a constant rotation 8:45 - Stud, Stud, FISH!


HCWC Practice #11