Finnegan's Wake

finnegan said:
Intervals:

Double End bag:
1's, 2's, 1-2's, 1-1-2's, 3's, slips everywhere, etc.

Three minute rounds x 3, 1 minute rest

Indoor Hill Climbers:
(basically, stair sprints on hands and feet so I was bounding up the stairs like an animal), jog down, repeat
5 minutes, no rest

Interval Circuit x 2:
1 minute Heavybag (1-2's, circling left) , 30 seconds rest
1 minute Heavybag (1-2-3's, circling right) 30 seconds rest
1 minute bodyweight dips, 30 seconds rest
1 minute burpees, 30 seconds rest.

Total time: 12 minutes
Click to expand...

Seems like 3 or 4 circuits of this would be a super difficult but perfect MMA style workout. Good job.

I like how you do your stuff for time (e.g. 1 minute burpees). I'm going to incorporate that.

I'm also going to add the "all fours" hill climbers on some stairs that I work out on.

BTW, if you liked the hill climbers, you might like this little routine (kind of has the same "scrambling" idea):

Stretch a rope between two points, about 1 and half feet above the ground or so. Position yourself parallel to the rope in a kind of push up position. Body hop over the rope (sort of "dive" over the rope) and as soon as you hit the ground, roll under it. Get back to the beginning position, body hop , roll, continue. You've seen it before: usually it's three people body hopping over one another in a football drill. This is the solo version.
Should be performed quickly and precisely.
 
I've done that Log drill before. It is good times until the heavyweight gets a mindfuck and lands on someone... but it's always funny.
 
Nice. I like the rope idea. I think to make it a little more MMA specific, I might shrimp under the rope and then roll over, though.
I'll give that a go before long.
As far as the MMA aspect of the circuit, that is what I was going for. The more I train in class, the better I'm getting at picking what exercises I need to work on.
 
you're face down when you land and dog-roll back to the starting position. you could flip over and shrimp but it would slow down the drill.
 
Good point. I guess it would take away from it. I'll go with the original version.
 
Well, it's another one of those drills where the variations are literally endless. I've done the shrimp version and it's good too. You can scramble under face down, or shimmy under on your back.
But Fight_Song is correct I think: in terms of fast scrambling development, just rolling under is perfect. It can get pretty fast, and rolling makes you dizzy as all get out. Keeping the dexterity in tact through the dizziness is good fun.
After several sessions, the dizziness lessens, and eventually goes away, which is probably a good thing for fight training.
 
Dude, go do some post whoring. Get your sherdog black belt tonight for shits and giggles. Woot!
 
Nah. I'm just not into it yet. I need a good cheat weekend and some Vodka. I'll rack up a ton of posts in no time.
 
Hey, I may have missed it before, but do you now what organization you're going to be fighting with next year? Your talking about the summer right?

If all goes as planned with me I'll be fighting an amateur mma bout in January or February. It'll be in my town and I'll basically be the home town boy, which will be nice.

I'm scared that I'm a little too old and slow, but I'm developing a plan with some good guys I train with to overcome my deficits with strategy and tactics.
You know..."Old age and treachery will always overcome youth and skill..."
 
Good luck in your fight. Judo throw the shit out of em.
 
Ok, looks like the same kind of gigs we have here in Arizona.
I've always wanted to do it, and I figure I'm just about at the very edge of actually going through with it age-wise. So it's kind of now or never for me.

Honestly, if I can hang the 3 rounds (3 minutes a piece) with some young buck, and get a good judo throw in here or there, I'll be satisfied.
It'll depend on who they give me.
From what I've seen there's a huge spectrum of skill levels at the amateur level: some guys have 15+ fights in and will never bump up to pro and could in all honestly kick my ass. Other guys are like me, stepping up to their first or second fight...a lot of those guys I can hang with...
Depends on who they match me up with...

From what I've seen, your workout will put you in a position to out last and out strength 90% of the guys you're likely to face.

Good luck to you too.
Dude, if I fight, you're going to have to go through with it.:icon_chee
 
Yeah, no kidding. Can't let the old Stag get all the glory.
 
Grappling/ Misc.

Push Press:
95 x 10 (speed) 2 sets
135 x 5 (strict) 2 sets
155 x 5 (strict)
175 x 5 (push)
185 x 3 (push)
205 x 1, 0,0,0
225 x 0,0 Push Press laughs at my four winds. Laughs from its mountain!

(safe for now, Alan)

Clean:
135 x 5
185 x 3
205 x 3
225 x 3

Random MMA Type Circuit:
Circuit repeated 3 times

Shrimping x 3 minutes
duck walk x 30 seconds
barbell snatch (135 lbs) x 1
double end bag (1-1-1, 1-2-slip, 1-2-1-2) 1 x 1 minute
1 minute rest

Shadowboxing w/ mirror:
3 rounds, 3 minutes each. Focused on speed and keeping my hands up.

Bubble Boy Sandbag Get Ups/ Lay Downs
75 lbs Grappling bag x 5
1 minute rest
75 lbs Grappling bag x 5
1 minute rest
75 lbs Grappling bag x 5

Sandbag Get Ups:
150 lbs sandbag x 3
3 minute rest
150 lbs sandbag x 3 (with 6 or so failures in here as well)
1 minute rest

Impressions:
Decent workout tonight. It was kind of randomly put together, but it worked. I would take back mount on the sandbag, roll it over into my gaurd, buck it up to my shoulder, grab the "head", and stand up. This is a brutal, brutal exercise. The 75 lbs grappling bag version is much easier, and done with speed.
As far as push pressing goes, I was fooling around with different stances on each set. As I said before, If I'm going to hit 225, it'll be from a clean, and probably with a staggered stance. I may just have to resort to SOHP it to beat Bama and Zero, as I fear Alan has this one won.
I adjusted the double end bag to give it a bit more tension and put it at head height, so it is slightly higher when I'm in stance.
 
Can't really do too many throws. I train on a concrete floor at home. Shirmping sucks on this, by the way.
 
Bodyweight: 230.
10 more to go to where I want to be for walk around weight. Still eating approx 3500 calories a day. Losing steadily at about 2 lbs a week.
 
that's great man... ive been putting on weight lately. too much training and not enough sleep coupled with a sorta crappy diet will do that to ya
 
Bodyweight: 228.
Morning circuti:
Woke up a little early (i.e, before noon) so I squeezed this in. Circuit repeated three times, no rest.

25 pushups
25 crunches
25 bw squats
3 minutes shadowboxing
 
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