York University Wrestling Club Wrestling Practice Location: York University Track and Field Centre Monday, Tuesday, Wednesday and Thursday 4-6pm Sunday 10-12pm at City Adult Learning Centre (downtown Toronto)

Mon. feb 30---easy weight, running and bike 15min,chin ups 3x 10reps,split squat, step ups. tue. feb 31---70% Olympic lifting easy(front squat 110kg 3x2, full clean 80kg 3x2, 85kg 2x2) wed. 1hr. massage---lifting 25min circuit---push press, split squat, clean pull, 25 abs(non stop)-- ---

1 wk before tournament secret training. Sun jan 20th competed freestyle-----Mon. jan 21st lifting---snatch easy 60kg 3x2---snatch pulls 3x3 at 100kg---full clean 100kg 5x1---Back squat up to 150kg 1x1.--------Tue. jan 22nd---noon lifting--- easy----power snatch 50kg 6x2----Full clean 80kg 3x2----Wrestling guelph standing tech. ground tech and ground wrestling 20sec goes x 6 ---------wed jan 24---front squat 110kg 3x2---jan 25 thur.--- full snatch 30kg 2x3---full clean 90kg 3x2---back squat up to 150kg.------Fri jan 25---front squat 3x2 110kg---snatch from below knee 60kg 3x2--- full clean from blocks 80kg 4x2------sat jan 26--- easy snatch, pulls and back squat.

Front squat 135kg(2007)Goal 140kg_____________________ Back squat 160kg(2008)Goal 170kg ____________________ Full Clean 110kg(2008)Goal 120kg ____________________ Snatch 80kg___(2008)__Goal 80kg ______________________________________________ Running 21.1km 1hr 20min 57secs (half marathon)2002______ 10km 37:30 (aprox) ____2002________________________ 1km 2:46____________2002_______________________ 600m 1:28___________2002_______________________ 300m 38:38__________2002___________________

Aug. 28/06 Morning Session Warm up-10-15, jog stretch ect. 10min standing technique. Ground technique 10min. Standing 15sec goes, one partner behind by one point then after 15sec other partner down by one point Total of 12 goes. Ground 15sec goes one guy has clinch. your down for two against 2 different guys. Then you get 15 sec off then your offence for two. About 4-5 sets. Standing with two parters 15sec goes, your behind by one point then next 15sec your up by one point then 15 sec rest. About 4-5 sets. Cool down and work with throwing dummy. ---------------Afternoon Session-Same as monring but with less reps and some conditioning after matches. Reverse bodylock walk backwards and rotate your parnter from side to side. Piggy back, hold parter in front of you, and fireman carry. Then superman position 30sec hold 3-4 sets 1 rep. -------------------------------------Tues 29th Aug.---Morning session 15 min warm up and drilling.---2x 6 min matches regular greco -1min standing 30sec-30sec ground. 10 min rest between matches--------------- --------Afternoon Session---Same as morning, 2 matches---------------Wed 30 Olympic Lifting easy- ------Thursday 31----Morning practice 15 min warm up 1 hour open practice, focus on what you need to work on-------Thursday afternoon same session as monday morning.------------Friday September 1st---- -2 matches in morning(full matches, one match per mat) best of 3 rounds-----1 Match in afternoon session same set up as monring. Work on ground defense, mainly defending the gut.