Finnegan's Wake

Density Training:

Sledge Work:
See how many times I can sledgehammer a tire in 10 minutes using a 16'bs sledge.
Previous Best: 356.

Total: 432 swings in 10 minutes, +76 swing PR.

http://www.youtube.com/watch?v=F5swB2AXYoc

MMA/ Density:

As was obvious from my recent sparring vids, I need a lot of work on my sprawl, so...

Low kick/ Sprawl Density training:
See how many times I can throw a left low kick, sprawl (as per Fight Song's description) and then pop back up on my feet in 10 minutes:
Goal: Not to die

Low Kick-Sprawl-Recover x 109 in 10 minutes.

Impressions:
The Sledge work was good tonight. That is a significant improvement over my last best w/ this weight.
The low kick/ sprawl drill was brutal. by three minutes, I had nothing on the low kick. By 7 minutes, I was barely able to pop back to my feet after the slow ass sprawl. When I hit 100, I nearly quit, but I reminded myself that this was density drill, and grinded out 9 more in the last 50 seconds-1:00 or so. Hopefully, this helps.
 
You're work ethic is awesome. I love reading your log.

Can't wait until you fight. But alas, I can't help but feel sorry for the poor bastard you put in the ground.
 
Thanks guys. Come fight time, I want the other guy to bitch about how he was mismatched, not the other way around.
 
hey man, i caught some pics of finn v 1.0 in another thread (from your first fires, etc.) and I just wanted to say that not only do you look more in shape, but you look a million times younger.

And to second MatteroverMind.. your work ethic is inspiring. Keep it up.
 
Speaking of work ethic:

Sprints:

25 meters x 5
50 meters x 4
100 meters x 4
200 meters x 4

MMA:

Boxing:
I focused on keeping my right arm pinned to my side tonight. I did this by holding a bag glove under my right arm and the thumb of the glove touching my temple while throwing punches with the left hand. I also focused on footwork.
Round 1: 50 1's, 50 3's (dropped glove twice)
Round 2: 50 advancing 1's-slip circle left/ circle right (no drop)
Round 3: Double end bag: 1's circling right, (no drop)
Round 4: 1-2's on the bag w/ mirror. Didn't do too bad. A little bit of elbow flare still.
Round 5: Shadowboxing. Focused on proper technique as per Brandon's instructions on 1-2's.

Core Circuit:
Repeated 3 times, no rest between exercises, 1 minute rest between circuits.

3 Second Crunches x 10
Dumbell (#50) Twists x 10 each way
Kneeling Rollouts x 10
Deadlift Dumbell Twists (100lbs) x 10 (5 each side).

Impressions:
I tried a new way of wrapping my hands tonight:
http://www.youtube.com/watch?v=iMmEVQrAVjk

Wasn't bad. I'll have to try it out on a heavier bag though.
Pinning my elbow is really hard for some reason. It may be the old injury. Its hard to keep it pinned against both the body and the head at the same time. Squared up my stance a little bit more so my lead leg isn't sitting out waiting for a takedown. Used the mirror a lot tonight to check form.
 
Clean and Jerk:
45 x 3
95 x 3
135 x 3
155 x 3
175 x 2
185 x 1
195 x 1
205 x 0, 2 attempts

Zercher Deadlift:
135 x 3
205 x 3
255 x 3
295 x 3
315 x 3
365 x 1
405 x 0 (aborted)
405 x 1, + 5 lbs PR

SOHP
45 x 5
95 x 5
115 x 5
135 x 5
155 x 1,1,1,1,1 (rerack, 30 seconds rest between singles)

Dumbell Rows:
50 x 3
70 x 3
100 x 3
100 x 3
100 x 3

Impressions:
Its really nice out tonight. A storm is coming in, so its all low pressure. It rained a little, but mostly just wind. Perfect weather.
A few less exercises tonight, but a good amount of weight pulled. I haven't done Z-Deads at high weight for about 3 months, and I wanted a change from normal deadlifts tonight. I didn't plan on going for max, but the weight was moving really easily. So, its rounded out to 4 plates, and I believe I take the lead in the Z-Dead competition until Dirty Holt posts a vid.
I've decided that the best way for me to work on OHPs is to do higher weights as singles since I can't rack the bar on my shoulder. Doing 155 this way worked well for me. (max is 175)
The C+J was fun. I'll be doing these more. Thanks juan for the article link in the pub. It helped. I had been more or less BORing the weight up.
 
Congrats on the Z-dead PR man! Cant wait for the vid. Just make sure the lights are on this time. LOL...

Do you have an injury preventing you from racking the bar on shoulders? difficulty rotating elbows inwards? Just noticed that for some it's an issue of an old injury while for others it;s more of a flexibility problem.

Doing 2-3 high rep sets to failure after normal ME stuff can help a lot.
 
Thanks. Vid is now in the Z-Dead competition thread and the PR thread.

As far as my injury goes, my right arm does not compress backward more than about 75-80 degrees, hence, I cannot rack the bar on my shoulders. Holding the weight the entire time kills me. Rotation is fine. It is a mishealed tendon that basically reaatched further up the elbow than it should have, limiting mobility.
 
finnegan said:
Speaking of work ethic:

Sprints:

25 meters x 5
50 meters x 4
100 meters x 4
200 meters x 4

MMA:

Boxing:
I focused on keeping my right arm pinned to my side tonight. I did this by holding a bag glove under my right arm and the thumb of the glove touching my temple while throwing punches with the left hand. I also focused on footwork.
Round 1: 50 1's, 50 3's (dropped glove twice)
Round 2: 50 advancing 1's-slip circle left/ circle right (no drop)
Round 3: Double end bag: 1's circling right, (no drop)
Round 4: 1-2's on the bag w/ mirror. Didn't do too bad. A little bit of elbow flare still.
Round 5: Shadowboxing. Focused on proper technique as per Brandon's instructions on 1-2's.

Core Circuit:
Repeated 3 times, no rest between exercises, 1 minute rest between circuits.

3 Second Crunches x 10
Dumbell (#50) Twists x 10 each way
Kneeling Rollouts x 10
Deadlift Dumbell Twists (100lbs) x 10 (5 each side).

Impressions:
I tried a new way of wrapping my hands tonight:
http://www.youtube.com/watch?v=iMmEVQrAVjk

Wasn't bad. I'll have to try it out on a heavier bag though.
Pinning my elbow is really hard for some reason. It may be the old injury. Its hard to keep it pinned against both the body and the head at the same time. Squared up my stance a little bit more so my lead leg isn't sitting out waiting for a takedown. Used the mirror a lot tonight to check form.
Click to expand...


how are your hands coming along?
Rope work?

your workouts are beast...
keep it up..for us fat and lazy kids out there.
 
I'll be doing some rope work/ narrow room stuff Thursday night after GPP. It really, really helped slipping punches last week. This week has been more "grappling" oriented, but that workout helped a bit. I got a lot more power on my cross. I'm still getting used to a more MMA focused stance.
 
oh dear...those are really shitty wall presses....damn it...cant seem to find a decent video of landmines....

it basically involves twisting the body while explosively bringing the bar from one side of your body to the other...rinse and repeat...

wall presses are also great...except when done explosively...so basically what that guy is doing...except you dip at the knees and explode into the movement...
 
yea full contact twists aka land mines. I actually learned this exercise first witht he name of contact twists but totally spazzed out with the name. I think there are videos for it under this name.
 
MMA:

Kickboxing:
3 minute rounds w/ 1 minute rest
Rd 1-7: Bas Rutten's Thai Boxing rounds
Rd 8: Narrow Room work. Static position 1-2's
Rd 9: Double End Bag: Circling right 1's
Rd 10: Rope Work: The "McRea" weave
Rd 11: Narrow Room work: Advancing 1-2's
Rd 12: Double End bag: 1-2-1-2's circling right.
Rd 13: Rope Work: advancing 1-2-duck right-2-duck left-left low kick. I really like this one.

Impressions:
I decided to do some bagwork (Bas's rounds) instead of GPP tonight since it is storming like crazy outside.
I used the mirror throughout this workout. I really focused on pinning my right to my side and keeping my jab crisp. A little bit of fatigue at the end of the Bas rounds, but it went away fairly quickly.
Any of the kickboxers out there have a problem with the last rope work combo? 1-2 slip-2-slip-left low kick?
 
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