Neck 3x10-Manual Resistence
Incline Bench 5x5
DB Press 5x5
Lat Pulldown 5x5
Bent Over Row 5x5
Barbell Military 5x5
Barbell Shrug 5x5
Hanging Leg Raise 4x20,15,10,10
Back Hyper. 4x20,15,10,10
Wrist Curl 1x20
100 Burpees
100 Hindu Squats
100 Hindu Push Ups


2 Mile Interval Run 40?20 Ratio (Run Hard 40 seconds Sprint 20 seconds)
Jump Rope Tabatas-6 Minutes
Shadow Wrestling -2 Mins Neutral, 2 Mins Top, 2 Mins Bottom
Drilling-20 Doubles, 20 High Crotches, 20 Firemans
1-7 Minute match- 3 Min first period-Neutral, Flip a coin for second period, third period Choice. 2 Minute Overtime
3x2 Minute Stance and Motion, Down Blocks, Shots, Sprawls etc.
100 Burpees

Squat 5x5
Jammer 5x5 (For those who don't know, the Jammer is a Hammer Strength Machine that is supposed to build total-body explosiveness)
DB Step Ups 2x10-Each Leg
Plate Squat-1x20-Ass to Grass
Plate Lunges 1x20-10 Each Leg
Hip and Back Machine 3x5
100 Burpees
100 Bodyweight Squats
100 Military Push Ups-(Elbows close to Lats)

Stadium Stairs-20 Mins.
Stair Sprints 2x10 Up and Down, rest 10 secs between sprints and 2 Mins. between Sets
6x100 Meter Sprints-Sprint Down, Jog back, Sprint when back at starting point
100 Burpees
Jump Rope Tabatas-6 Mins

Neck 3x10-MR
DB Incline 5x5
Bench 5x5
Hammer Pullover 5x5
Hammer Row 5x5
Hammer Shrugs 3x5
Push Press 5x5
Max Chins
Rotator Cuff Stabilization 1x10-Both Shoulders
100 Burpees
100 Hindu Squats
100 Hindu Push Ups

For the Burpees, I do sets of 10 with 1-2 Mins rest Max.
I have a Door-mounted pull up bar and I crank out 2 Full-ROM pull ups every time I pass.
I've also started doing one-armed DB Olympic lifts with a 40 lb. adjustable dumbell as a Finisher on T-Th days.
My daily Caloric intake is about 2300 Calories as I'm looking to get strong but lose weight so I won't have to wrestle Heavyweight, I weight about 220 right now.
Since track is over, I have a much larger gap of time to train during the day, I wrestle
M-T-W-Th from 6-8:30 every day.

If anybody could critique my program and help me tweak it, it would be greatly appreciated.