Finnegan's Wake

I agree with the gloves, and I'll be using the 16 oz more often. The bag I'm hitting is 10 years old, and soft as hell in the target zones and I wasn't going ballistic, so I wasn't too worried.

As far as the circuits go, I just think about what I want to work, what is possibly getting overworked to avoid, and how to achieve it with what I have. For instance, in circuit one, I did BORs first and Sandbag shouldering afterward to get a static/ explosive effect. Same with the heavybag squat followed by burpees.
In circuit two, I took a different approach of one leg exercise, then one upperbody exercise to rest up for the next one. It helps tremendously to have a chalkboard with this stuff written down so you can glance at it.
I use the mirrors in the gym a lot for shadowboxing. I'll work with a partner tomorrow on the mits.
 
MMA
1 1/2 hours

Heavybag Warmup:
Worked on basic combos, similar to workout above, but with occasional low kicks added in. Not much really focused on in this department today.

Shrimping: 15 minutes.
Yeah, we did shrimping for 15 minutes. I better learn to love this.

Techniques Practiced:
Armbar from Mount. Drilled this 30 times or so.
Head and Arm Choke from Side Mount: Drilled this 10 times. Pretty basic.
Head and Arm Choke Defense: Spent some time going over defense options with a demonstration. Also covered Front choke from mount defense.
Escaping the Sidemount. This was the bread and butter of the techniques we drilled today. We worked on this for about 30 minutes.

Rolling:
Rolled w/ the 300 lber again. We went light at first (single leg takedowns, duckunders, etc)
We then went live. My clinch game was decent today. I got him in a Thai clinch and just wrenched him around for a while. Let him go, and tried again. He did a duckunder, got my back and leg tripped me. Almost had a RNC, but I spun in.
On the ground, I achieved gaurd at will every engagement. This becomes important later...
I lock him in a triangle, but didn't pull the foot down. He pops out and gases.

Next, I roll with the wrestling coach. 170 lbs of steel cables. Nearly got ipponed Karo style, but kept my balance. He gets a double leg and achieves side control. I spend literally the next 10 minutes fighting off side chokes, kimuras, mounts, etc. Stalemate.

Impressions:
Not too bad today. Shrimping was a little harder than it looked. We'll see what tomorrow holds.

3 hour rest

Density Training:

One minute rest between rounds.

Round 1: Sledghammer. Alternated hands every 5 swings. 10 minutes with no rest. No clue how many swings.

Round 2: Heavybag Punchouts. Threw as many power shots as I could for 5 minutes, no rest.

Round 3: Sledgehammer. Alternated hands every 5 swings. 5 minutes no rest.

Impressions:
Not too tired after this, which is good, since I have class again tomorrow. Speaking of which, its time for bed.
 
Head and Arm Choke from Side Mount: Drilled this 10 times. Pretty basic.
Click to expand...

For mma, this is a money choke. Same with the cross-side armbar. If you hit somebody in the face enough, it's really easy to do. I've found that although it looks easy, it's a hard move to master. How did you set it up and finish it?
 
Team Dragonfire said:
For mma, this is a money choke. Same with the cross-side armbar. If you hit somebody in the face enough, it's really easy to do. I've found that although it looks easy, it's a hard move to master. How did you set it up and finish it?
Click to expand...

Set up was from a headlock. Finish was as slow rotation of legs and hips around, cinching the opponent's arm deeper in while adjusting its position with the head. It was also emphasized that this was usually a slow, grinding submission that you'll have to fight/work for. We also covered using it as a setup for achieving mount.
It is an odd submission. When it was being locked onto me, it was touch and go as far as the level of danger I felt I was in. On the first few attempts, it was just mildly uncomfortable. By the 10th drill, the guy had figured it out and it felt like he was going to cut my head off with my own arm. Having been tapped out last time to this move, I was interested to learn it, drill it, and more importantly, learn how to defend and escape it.
 
finnegan said:
MMA
Shrimping was a little harder than it looked.
Click to expand...

Altough its quite a nice warmup, the purpose of shrimping isnt conditioning. The whole purpose is to make it effortless. The reason its important to make the distinction is because conditioning you should always strive to increase how hard it is but in shrimping you want to make it as smooth and effortless as possible.
 
finnegan said:
Set up was from a headlock. Finish was as slow rotation of legs and hips around, cinching the opponent's arm deeper in while adjusting its position with the head. It was also emphasized that this was usually a slow, grinding submission that you'll have to fight/work for. We also covered using it as a setup for achieving mount.
It is an odd submission. When it was being locked onto me, it was touch and go as far as the level of danger I felt I was in. On the first few attempts, it was just mildly uncomfortable. By the 10th drill, the guy had figured it out and it felt like he was going to cut my head off with my own arm. Having been tapped out last time to this move, I was interested to learn it, drill it, and more importantly, learn how to defend and escape it.
Click to expand...


Chapter 1: Arm Triangle

that's interesting because i've been taught that it's really a technique move. you either have it in or you don't. it SHOULD feel like you described where you're head is going to pop off, otherwise it's a neck crank.

in my opinion there should be no grinding or strength used whatsoever. Shuck his arm up, put your head to the floor (important) and begin tightening your bicep and pressing with your head/neck on his arm (his own arm is what chokes, not yours). You lock it up tight and then JUMP (and I mean fucking jump... put those plyometrics to work) across his body, landing on your toes with your hips sprawled out.

Chapter 2: Anaconda Choke:

wait, are we talking about an anaconda choke? or an arm triangle? The way you describe it, it sounds like an anaconda. Either way, I think you are doing it the way I always did (if it's anaconda) and, once you learn the defense, or if you spar somebody who can defend, it's incredibly hard to finish.

Here's Denis Kang teaching the anaconda choke and the proper way to finish (I never used to do the roll, just swing hips around) http://www.youtube.com/watch?v=Bwf9x_20DJA

I couldn't find a good cross mount head-arm triangle though. Wow... i'm writing a book for all of my posts lately.
 
^^Books are appreciated. I'm willing to learn.
The anaconda choke looks a bit more like what we learned. I'll have to ask next time.
 
MMA:
2 hours.

Bag work:
50 low kicks each leg

Boxing: Worked on blocking straight punches w/ forearms. 10 minutes.

Rolling: Rolled for 5 five minute rounds total. Didn't do too good today, but didn't get subbed any. Spent some time in top position today finally, which was nice. Rolled with the Wing Tsun guy from last week. He was using a lot of stuff that isn't legal in competition, but thats okay (small joint manipulation, trachea choke, stuff like that). He was a good sport about it and ended up in top position a couple of times, but spent most of the match in gaurd (creating distance for me by pushing me away mostly. No striking of course...)
Rolled w/ the mouthpiece in. It bothered me at first, but I forgot about it soon enough.
 
you mounted on somebody or in a nice strong side control sounds like it would be pretty unnerving
 
Trust me, I need the work. My clinch is still shit, my gaurd sucks, and my hips don't flex very well (hence my gaurd sucking). I'm way behind the game in grappling. Unless I get lucky and just Zercher slam the shit out of my opponent, at this point I'd get tooled by your average highschool wrester in the ground position/ control game.
 
Sprints:

Stair Sprints:
20 jog down, 20 run up skipping every other step x 20, 1 sprint
3 minute rest
20 jog down, 20 run up each step x 5, 20 jog down, 20 run up skipping x 5, 1 sprint
2 minute rest
20 jog down, 20 run up skipping x 5, 20 jog down, 20 run up each x 5, 1 sprint
2 minute rest
20 jog down, 20 run up x 3, 10 sets, 45 seconds rest between sprints

Bag Work:
Bas Rutten's 3 minute Thai Boxing rounds, 5 rounds w/ 16 oz gloves and headgear/ mouthgaurd.

Impressions:
I have met the Devil, and its name is Headgear. I absolutely despise anything that hinders visibility. Its an old hatred from medieval combat training where I hated helmets as well. Everything was tired from rolling today, but after watching some of the fights tonight, I got off my ass and trained like a good boy.
It is really odd to watch the fights now that I know a bit more of the game. I could see the armbar setups, the gaurd pass attempts, etc a lot sooner than before. Good stuff.
 
finnegan said:
Trust me, I need the work. My clinch is still shit, my gaurd sucks, and my hips don't flex very well (hence my gaurd sucking). I'm way behind the game in grappling. Unless I get lucky and just Zercher slam the shit out of my opponent, at this point I'd get tooled by your average highschool wrester in the ground position/ control game.
Click to expand...

Believe me, 1 year isn't enough, uless you're training standup only. Amateur MMA you're still going to be exploited by specialists. Just concentrate on defense. Jits escapes, holding guys down in guard, etc...

ITS FUCKING FUN I PROMISE
 
Yeah, I'm much more concerned, at this stage, with defense. I'm certainly not going for submissions or anything like that unless its just really obvious that the other guy is in the same boat I am. Having worked sub grappling for the better part of last year, my sub defense isn't horrid, it just isn't specifically tailored to MMA yet. Same for takedown defense. I'm used to working off my back and having to improve position as well, so I'm a bit ahead of the game on that one.
I think a year's worth of practice, I can be a 1 dimensional fighter that can make a ground fight boring enough to get a standup. Bitch move, I know; but just being realistic.
 
Lifting:

Push Press
135 x 5
155 x 5
175 x 5
195 x 5 (+4 Rep PR)
205 x 0, 4 attempts
Clean and Push Press 205 x 1

Cleans:
205 x 3
215 x 3
225 x 3

Deadlift
225 x 5
315 x 3
405 x 1
455 x 1 *belt*
495 x 1 *chalk* (heaviest I've ever done w/o straps)
525 x 0, *straps* 0 (couldn't lock it out)

Speed Deadlift:
225 x 10
225 x 10

Weighted Hyperextensions:
BW x 5
+45 x 5
+90 x 5
+115 x 5
+135 x 5 (First time PR)

One Arm Dumbell SOHP
25 x 5
35 x 5
45 x 5
55 x 5
70 x 5 (turned kind of into a bent press on the left side at rep 3)

Dips:
BW x 20
BW x 35 (5 rep PR)
BW x 20

Pullups:
1, 3, 5, 7, 5, 3, 1

Total Time: 3 hours

Impressions:
I used an egg timer to make sure I was waiting a full five minutes between sets. I can't say I'm suprised on the failed Push Presses or Deadlift max attempts. I put in 5 or so hours of exercise yesterday. I found my leg width for Push Press today, and have come to the conclusion that if I'm going to get 225, it'll be from a clean. My uprights are just too narrow, about 2 finger widths too narrow, for me to really hit this lift from them.
Deadlift felt good and strong. I was very pleased with my grip, as it held out as long as my back did. First time I've gotten 495 without straps. Again, not dissapointed at all at not hitting a PR on DL today, but I figured I'd give it a shot anyway.
I'm still trying to figure out the best way to weighted hypers in the space available. I used the collar holder (curl bar that came w/ the dumbells) today in a front cross armed position. It worked okay, but is certainly not optimal.
All in all, not bad.
 
Whoops. That 225 clean PR is incorrect. I was looking at the wrong list. Not a PR after all.
 
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