Finnegan's Wake

[finnegan]

Conditioning

Circuit 1:
Circuit repeated 4 times, 10 second rest between exercises, 15 second rest between circuits

16lbs Sledgehammer swings x 25
Jumping Squats (BW) x 25
Hang Cleans (115lbs) x 10
Split Jumps x 25

5 minute rest

Zercher Complex
Complex repeated 5 times per set, 3 sets total. All exercises were done with 205 lbs, no rest between exercises.
I would Z-Dead the weight up, Z Squat it, walk wide legged over the bench to rack, immediately turn and drop to do a bench press, bring my legs up and sit up with the weight so I was sling shotted off the bench to a BOR.
Zercher Deadlift
Zercher Squat
Zercher Walk (5 feet to rack)
Bench Press
BOR

Impressions:
The first set of the Zercher complex was easy. The second set was tiresome. The third set nearly killed me. Good stuff.
My legs were really sore after the first circuit. Had to work out the stiffness from a couple days of bed rest.

 

[Krossinc]

That's an absolutely brutal conditioning set with those zerchers.

 

[Gavin LeFever]

I don't know if doing complexes with Zerchers is a great idea. It's a badass idea, but I don't know man.

Zerchers already require a lot of form to keep them safe, and form likes to fail pretty fast into a complex due to fatigue.

I suppose if you just don't let yourself cheat on form at all, you should be fine.

 

[juanlawnmower]

I just think you're psycho. Your forearms are going to hate you.

 

[finnegan]

Thanks for the concern, Fight Song, but 205 isnt going to break me on a Zercher. The unsafe part of the complex was the bench press, being I didn't have a spotter; but I incorperated a "roll of shame" in the complex to get to the BOR as fast as possible.
Okay, now that I think about this, this is one crazily unsafe complex...
And juan: my legs hate me far more my forearms right now.

 

[juanlawnmower]

Don't worry, my entire body hates me for lifting day in and day out. The level of disdain is going to be unbearable when I start training jits again...

 

[Krossinc]

I would personally do the Bench AFTER the BOR.

 

[finnegan]

So, go for something like
Z Dead
Z Squat
BOR
Clean
Walk and Rack
Bench?

 

[erco]

I did turkish getups yesterday with 60 lbs dumbbells, inspired by the thread you and carnal were posting in.

Well, "did" isn't a good word, "tried" is better. It was ugly, and fairly embarassing.

 

[finnegan]

Yeah, Turkish Get Ups can humble you really quickly. Work up to it. A lot of it just figuring out which angle to place your body so you don't go over and then getting up fast enough that your shoulder doesn't crap out on you.

 

[FATKID]

Conditioning

Circuit 1:
Circuit repeated 4 times, 10 second rest between exercises, 15 second rest between circuits

16lbs Sledgehammer swings x 25
Jumping Squats (BW) x 25
Hang Cleans (115lbs) x 10
Split Jumps x 25

5 minute rest

Zercher Complex
Complex repeated 5 times per set, 3 sets total. All exercises were done with 205 lbs, no rest between exercises.
I would Z-Dead the weight up, Z Squat it, walk wide legged over the bench to rack, immediately turn and drop to do a bench press, bring my legs up and sit up with the weight so I was sling shotted off the bench to a BOR.
Zercher Deadlift
Zercher Squat
Zercher Walk (5 feet to rack)
Bench Press
BOR

Impressions:
The first set of the Zercher complex was easy. The second set was tiresome. The third set nearly killed me. Good stuff.
My legs were really sore after the first circuit. Had to work out the stiffness from a couple days of bed rest.

Good God this looks puketastic.

 

[BJJ in Chicago]

i know its generally abhorred around here, but check out the crossfit site, under videos for an AMAZING 3-part explanation of the turkish getup. Ive watched it a few times and once I get some time, getups will be back in my workout.

 

[finnegan]

Thanks, I'll check it out.

Deadlift:
225 x 10 (speed)
225 x 10 (speed)
295 x 5
345 x 3
405 x 3'
455 x 3 *belt*
455 x 3 *chalk*
455 x 3

Dumbell Snatch:
35 x 5
55 x 3
75 x 3
100 x 1
115 x 1 (left arm PR)
125 x 1 right (+10lbs PR) 0 left, 3 attempts

Dumbell Nuetral Grip One Arm Bench Press:
55 x 5
75 x 3
100 x 3
100 x 3
100 x 3

Dumbell Rows:
45 x 8
75 x 8
100 x 8 (sloppy at the end)

Dumbell One Arm OHP:
30 x 5 (strict)
50 x 5 (strict)
60 x 5 (strict)
70 x 5 (2 strict, 3 push both sides)
75 x 5 (all push)

Weighted Pullups
BW x 5
+25 x 3
+45 x 3
+55 x 3
+65 x 2, 1 (PR)
+75 x 1, (PR)
+75 x 1 *rope rings* (PR)

Farmer's Walk:
125 lbs dumbells
First walk: 47 seconds, first time PR
Second: 21 seconds
Third: 24 seconds

Impressions:
Whew. That was a long one. I went out at 11:30 PM and finished at 3:30 AM. I have no idea how far I travelled on the Farmer's walks. I was just walking in circles in the dungeon.
I had my first hard decision tonight. I felt strong; real strong. I pulled the 455 off the ground on all reps easily. Normally, I would up the weight, but I have MMA tomorrow. I had to choose between strength and not being stiff as hell with DOMs tomorrow. It was harder than I thought to walk away from the bar...but I did.
Murdered some Dumbell Snatch though. 125. Getting close to anvil weight...
A couple of days off did me well (even if it was with the flu). My legs are still killing me from yesterday, but other than that, I was strong everywhere tonight.

 

[BJJ in Chicago]

I still can't believe how much volume you do man... that's freaking massive.

what supplements are you taking during your workout? I would think with a workout that long, during-workout nutrition is more important than pwo.

 

[Gavin LeFever]

how the hell are you going to grab the anvil with one hand?

even if you loop a chain and punch through like a KB, you're running a big chance of letting a fuckin anvil swing at you.

vid whatever happens lol.

 

[finnegan]

I still can't believe how much volume you do man... that's freaking massive.

what supplements are you taking during your workout? I would think with a workout that long, during-workout nutrition is more important than pwo.

I ate a Clif bar about half way through, and a hand full of almonds around 2:30...
I'm taking True Protein Beta Alanine (which I shall never say anything bad about, ever), RPM (5 caps on lifting days for my bodyweight) and an Accelerade RTD.

As far as the anvil, I'm going to grab it by the horn and snatch it over my head. I'm already doing high pulls with it like this.

 

[finnegan]

Forgot to mention that the dumbells for the Farmer's Walk were thick handles (1 3/4 inch)

 

[bacon]

Well....that kinda makes a difference.

 

[RandomXMAN]

I've been trolling you log for a while and I was wondering did you ever spar that Kung-Fu guy?

 

[finnegan]

I've been trolling you log for a while and I was wondering did you ever spar that Kung-Fu guy?

Yeah, last week. He was fast as hell and lit me up mid range, but he didn't do well in the clinch against dirty boxing or against low kicks. I'll probably spar with him again tomorrow.

MMA:
2 hours

First 20 minutes was stretching, which I desperately needed. My legs still had a lot of soreness from the last conditioning circuits I did.

Warm Up: light bag work, running, push ups, bw squats, etc. 15 minutes.

Grappling:
Focused a lot on knee on belly stuff today.

Reviewed armbar from mount, armbar from side mount.
Reviewed garud pass (knee through middle)

Flow drill:
Armbar from gaurd-transition to other arm-armbar from gaurd. I really, really like this move. Drilled this for 20 minutes straight.

Near side armbar from side control (knee on belly) to step over armbar.
Not so good at this. Drilled for about 15 minutes or so. I raise up too much. The instructor showed me a drill that I can do at home to keep my center of gravity closer to the opponent.

Side control-to staright armbar- to mount- to armbar. Not bad. Drilled for 15 minutes or so.

Reviewed kneebars (knee through middle, both sides) drilled each about 20 times.
Intro to heel hooks and Achilles lock.

Rolling:
3 five minute rounds. Got keylocked in round 1. Other than that, I did okay. I'm getting better at regaining gaurd and using technique. I avoided a couple of near sub attempts, and shocked the shit out my opponent when I went for a gogoplata. I got the leg across the throat, but he trapped the other leg and passed to side. Other than that, I had an arm in guillotine from gaurd, but I gave that up to save my energy.

Impressions:
I did okay today. I'm improving in my ability to regain gaurd (thanks, shrimping!) and not getting myself into bad positions. I'm applying my strength to where its needed: holding the wrists, pushing against the hips of the opponent, etc.