Week 23: Clinch and takedown, strength and conditioning

Warm up: shooting single and double step repetition.

Main class:
• Getting round the legs of bottom control: compress, extend up and pass in to side control. Compress, insert leg, spin 360 in side control
• Single hip capture from primary shoulder grip and secondary wrist grip. Scissor.
• Single leg pick up into side control.

Strength and conditioning:
• Free form sparring
• One look for the clinch
• Clinch fighting
http://www.youtube.com/watch?v=YHJ9u1F6fLE&context=C3fc7fccADOEgsToPDskIMLkFg9wP5I8f_3WVFSO2f
• Body weight training using another.
http://www.youtube.com/watch?v=7pI8zIVuI2w&feature=g-all-a&list=PL00DDBAAF87B30C5A&context=G29cd17eFAAAAAAAAAAA
• Downward shoulder rotation 10-10-10
• Matt lift and holding, release and catch, turning
• Grappling with Ptas