Finnegan's Wake

[finnegan]

Sprints:

800 meter x 2, 3 minute rest between sprints.
50 meter x 10, rest was walk back to start line

Core Circuit:

Circuit repeated 3 times, no rest between exercises, 1 minute rest between circuits
Ab Wheel rollouts x 10
V-ups x 15
Standing Plate Twists x 10 each side
Weighted Hypers (45) x 10

Finisher: Plank hold for time (2:16)

MMA:

Footwork Cicuit:
Circuit done as 3 minute rounds with 1 minute rest. Gloves were Century MMA gloves.

Round 1: Rope work (1-2-duck-2)-duck-2
Round 2: Double End bag circiling (1-1-2's)
Round 3: Tire agility drills
Round 4: Rope Work (1-2-duck-2-duck-1's)
Round 5: Double end bag circling (1-1-1-1-2)
Round 6: 4 square jump rope

Impressions:
I worked a lot on my stance tonight. It will take some time for a more squared up stance to feel natural to me. I'm sure a few low kicks and takedowns will speed that up. Lost some power in the jab having it 6 inches forward. I'll have to work on this in the 100s of punches type of bagwork.
On the sprints, I made a rather blaring miscalculation. I thought I was running approx. 30 meters, but I didn't take into acoount that the alley I run in has a hill. I walked it out, and its closer to 54 meters from the start line to what I thought was the quarter marker. So yeah. Basically, double all distances I've posted so far. I was wandering why my times sucked so bad.

 

[finnegan]

Vid of some sledge work:
http://www.youtube.com/watch?v=2eRocfGPeds

 

[mschatz]

Hey Finn, good work as always. Whats your work schedule like? It seems like you train at odd hours...

Also, whats your basic training split like over a week?

 

[finnegan]

I work 2-10:30, off on Fridays and Saturdays. My split is: Day one: Density training Day 2: Sprints/ Intervals Day 3: Strength Day 4: GPP/ Conditioning Day 5: Rest w/ 3-4 MMA skill sessions on top of that.
Its the Infinite Intensity split, but not nesessarily the II exercises.

 

[mschatz]

So, the 3-4 skill sessions are all in the mornings?

 

[finnegan]

No. I have one today, one tomorrow, and I do usually 2 more at home (bagwork, grappling drills, etc)

 

[mschatz]

1-2 days at the MMA gym, and then 2 days skill work at home? Do you have set sparring days, or is just whenever someones available?

 

[finnegan]

We almost always roll a bit on Fridays, and spar kickboxing on Saturdays. Hopefully, we are going to start sparring Pancrase rules (striking on the feet, takedowns allowed, grappling only on the ground) to break me of some bad habits, such as leaving my lead leg out when we are in close,

 

[finnegan]

MMA:
2 hours

Warm Up: Neck bridging, shrimping, etc.

Kickboxing:
We worked on lateral movement,, circling, and moving into/ out of attack range w/ basic combos. This took about 30 minutes. My instructor saw last weeks video, and picked up on a lot the same things everyone else did. Since I'm the only one in class actively sparring stand up right now besides him, he worked with me on these specific issues.

Grappling:
Takedowns/ Shooting: Drilled shooting in for takedowns about 100 times. Focused on shooting in after a 1 or after a 1-2. I'm much more comfortable shotting in after a 1-2 for some reason. Weight distribution or something I guess.
Also about 30 minutes.

We then drilled:
Armbar from mount x 50 or so times
Armbar from gaurd x 50 ish
Armbar-other arm armbar flow x 20
Triangle Choke x at least 75 times.

Impressions:
Tonight was all technique. My shin (one of my sparring partners lasy week checked a low kick w/ his knee) still hurts a bit, so don't expect too many right low kicks tomorrow during sparring (if my camera cooperates).

-My shot is still slow as hell. I really, really need to drill this.
-armbars were okay tonight, but not fantastic. We worked from butterfly guard for about 10 minutes (triangles/ amrbars/ head and wrist control) as kind of an intro to it. My hips are definitely getting stretched out more.
I'm going to ice my shin tonight after lifting and crash to ready for sparring tomorrow. Good times.

 

[XTrainer]

I've got another one on the way. Sandbag get ups.

Density Day:

Sledgehammer Swings:
See how many times I could hit the tire in 10 minutes w/ a 10 lbs hammer.
Previous best: 500 even
Goal: 550

Sledgehammer Swings: 529 swings, +29 swing PR

Sandbag Get Ups: 150 lbs sandbag

1
1
1
3 (with laying back down, +2 rep PR) *videoed, but battery died on last rep)

You know, the workout itself didn't even make me blink, but the thought of counting to 500...that's like GPP for your patience...

I need to get a tire. Not only for hammerin', but for sticks and knives.

 

[finnegan]

Push Press (using new tips and tricks)
135 x 3
135 x 3
155 x 3
185 x 3 (its all still easy until:
205 x 0, 4 attempts.

Bench Press
135 x 10
225 x 3
250 x 3
275 x 3
300 x 1
205 x 10

Close Grip Incline Bench Press
135 x 5
155 x 5
185 x 5
205 x 1
205 x 1
205 x 1

Chins:
5,7,10,7,5

Zercher Squats
225 x5
275 x 5
315 x 5
365 x 1
405 x 0 (roll off)
405 x 1
435 x 1 (+10 lbs PR)
455 x 1, +30 lbs PR


Impressions:
I had a helluva day today. 2 hours MMA, a short sledge session for demonstration purposes, and a two hour lifting session.
Push Press, even though I failed at my current max, was much better tonight. 185 shot up fast and easy thanks to the tips I got in the Push Press thread.
I videoed it and my bench press to check form. It was more a lockout issue with the Push Press, so I decided to do some tricep work w/ the CGIBP. I'll switch to SOHP next session as well.
As far as flat bench press goes, I don't tuck my elbows at all. I need to start doing that.
And then, there were Zerchers. It was glorious. I haven't went for a squat PR since "Pulling for Graedy", and I hit a 30 lbs PR. My core gave out for a bit and I had to, well, Zercher the weight up a bit. This was really satisfying to hit 455 on this lift.

 

[XTrainer]

Nice!

 

[finnegan]

MMA:
2 hours.

Sparring:

1 round technical sparring. Worked on lateral movement a lot.

4 rounds Pancrase Rules Sparring:
We did 2 rounds in, one round twice. I sparred the Wing Tsun instructor and my MMA grappling instructor. The real treat was to watch him spar the Wing Tsun guy.

And yes, I got it all on video.
Impressions:
I did much, much better on my feet thanks to all the tips and comments I recieved on here as well as in class yesterday. I still have a lot to work on, but I did 100% better than last time.
My instructor thoroughly schooled me, as it should be.

Highlights:
Much better footwork
Used the jab
Two good takedowns
Got an armbar but the headgear slopped off landing me in a bad positon
Got a kimura sweep from bottom and a successful (mostly) sprawl against my instructor.
Good clinch work/ dirty boxing

Lowlights:
Right hand way too low and not pinned against the body.
Stance it too high and front leg is way too far out.
"pushed" the jab instead of snapped the jab.
tenative on lowkicks

Feel free to tear it apart and give any advice/comments you wish.

Me vs Wing Tsun Instructor

http://www.youtube.com/watch?v=i72B7QArNaA

Me vs MMA Instructor:

http://www.youtube.com/watch?v=U03vRRMEu68

MMA instructor vs Wing Tsun Instructor:

http://www.youtube.com/watch?v=N0kEN8g5n3A

 

[Cap'n]

Bum-legged camera man again?

I'll try to give you good advice, but I'm seriously getting dizzy.

 

[Cap'n]

I jumped the gun, the video quality gets better.

 

[Cap'n]

Z. Walters eh? What does Z stand for?

 

[finnegan]

Zercher.

Well, close enough. Zachary.
Oh, and ignore that PM.

 

[Cap'n]

First things first, when your MMA instructor has you in side control, for the love of GOD try to regain guard. Ram up a knee and push that fucker back so you can try to swing a knee in

 

[Cap'n]

Well it's good to hear mister wing tsun dude got pwned

 

[finnegan]

I tried. Off camera, we did some work to regain gaurd (shrimp out, slide in). As in, he reminded me that is was indeed possible to do.