Hey Fighters,
It's Friday and time for this week's Legends newsletter. This week's contents:
- Info on our latest RAW DVD--which gives some major skinny on Gator chokes, front headlocks, and more.
- Another complete inTENS circuit in detail.
- Our video clip of the week.
- And our New Years Resolution deal that incudes free swag.
Thanks everyone and have a great week! Sincerely, Mark Hatmaker Extreme Self Protection |
ESP RAW 111: The Wrestler's Guard Vol. 4: Shuck & Wizzer Position (Front Headlocks, Gator Chokes, the Top Crossface, Short & Long Slithers)What does that too long title mean? It means we pick up right where we left off on RAW 110 --this is a stand alone volume but you would need to view preceding volumes to discover how we got off of our back into the position of advantage. Here's a quick rundown of the drills included:
- Turning a modified 3/4 into a Front Headlock (and vice versa).
- How to submit with a Front Headlock, if that's your strong man cup of tea.
- For we mere mortals, it is wiser to set up a tight, tight Gator Choke using the Reverse Lever in both a Pre-Load and Post-Load set-up.
- Next we cure Gator Rolls that are stalled due to posting with Elbow Shucks and a Top Crossface.
- In case you haven't noticed, a good wrestler ain't gonna let that Gator Roll happen but seeing as how we've gone to all the trouble of setting it up we'll demonstrate two drills that exploit the wrestlers' stubborn base and allow you to finish with a choke/crank all the same--Roll-free but your opponent will be broken flat in either case.
- Got a strong opponent and you can't roll him or even hit a shuck or top crossface? That's where slithers come in.
- We'll provide you with two slither drills and the go-behind options ,or you can stop along the go-behind path and hit the 3 on the journey submissions that may suit your fancy.
- 25 drills total for this mighty common head-to-head short offense/post-sprawl position.
(This DVD comes with a printed syllabus for inclusion in your training notebook). ESP RAW 111: can be had this month for only $32 (S & H included) at the end of the month the price goes to $42 Domestic/$52 International.
To order:
To pay only $26.50 for this DVD + receive 3 other RAW DVDs for free subscribe to our ESP RAW DVD Service.
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The Pulling Circuit
Here is The Pulling Circuit in its entirety for you inTENS followers. Hang on to it for when you see it pop up on the schedule you'll know what to do.
This is a 3-cycle circuit meaning that you will run through it three times with some of the exercises dropping out as you continue.
All exercises in bold will be hit all three times, underlined exercises will be performed the first two rounds only.
- Scap Rolls 8--Hang from the pull-up bar at dead hang and rise as far as you can with only scapular flexing--zero bend in the elbow.
- Gladiator Pull-Ups 8--Grip the pull-up bar in commando position. From a dead-hang arch your head back and attempt to touch your solar plexus to the bar. If your head rises to either side of the bar---that ain't it.
- Bent Barbell Rows--Narrow Grip (135/95)
- Bent Barbell Rows--Wide Grip (135/95)
- Weighted Pull-Ups (30/20/10) 8--Full dead-hang.
- Dog Fight 8--Hit the top of your Gladiator pull-up position and lock it in. Twist back and forth at the apex of this movement. Right and left is one rep.
- Behind-the-Neck Pull-Ups 8--Again, dead hang, crew.
- Back Extensions (Hands Behind Head) 12
Once you are able to complete it in under 15 minutes add 5 pounds to all weighted exercises.
Have fun! |
