Finnegan's Wake

[finnegan]

Tues:
Light work. Some jump rope

Evening:
Speed Bag:
15 minutes

Mirror Work:
20 minutes (focused on footwork, lateral movement, etc)

Impressions:
Light session. Legs were DOMs'd out.

Weds: (A.M)

Conditioning:

Circuit:
Circuit repeated three times w/ 15 seconds rest between exercises, no extra rest between circuits.
Jump Rope x 1:00
Medicine Ball (25lbs) throw and sprint x 1:00
Sledge swings (16lbs) x 1:00

Impressions:
Good workout. I changed up the way I threw the MB each time, and the way I swung the hammer. Rd: 1 was chest level push toss/ power swing, rd: 2 was overhead toss/ diagonal swing, rd 3 was side throw/ far side swing

 

[zop]

Finnegan did you know that Joe Biden's mothers middle name is Finnegan? Are you related to her? Is the secret service going to check our posts?

 

[KazenoYojimbo]

Nice work in your fight Finn!

 

[finnegan]

Thanks, Kazeno (I wanted to shorten your name, but calling anyone K.Y. just seemed wrong).

Weds (cont.)

Evening Conditioning:

Speed Bag
3 two min rounds

Dumbell Bench Press/ BOR complex:

No rest between exercises, 1 min rest between sets

60 lbs per side x 20/ 20
60 lbs per side x 20/ 20
60 lbs per side x 20/ 20

Then straight into...

Wide Grip Pullup/ BW Dip complex:

New set at the beginning of each minute, so 30-45 seconds rest between sets.
3 / 5
5 / 10
7 / 15
5 / 10
3 / 5

Core Circuit:
No rest between exercises

Plank hold x 1:00
15 crunches
Right side bridge x 1:00
15 crunches
Left side bridge x 1:00
15 crunches
Plank Hold x 1:00

Impressions:
Ugh.

 

[finnegan]

Thurs

Conditioning:

Speed Bag:
4 two min rounds x 2 (one at the beginning of the workout, one at the end)

Skill Work:
3 two min rounds mirror work

Intervals:

20 minutes elliptical (random diff. levels, 1-7)

5 minutes hill intervals on treadmill (.5- 8.5 grade)

15 minutes stationary bike intervals (5 minutes steady level 3, 5 minutes of 20 seconds sprint/ 40 seconds level 1, 5 minutes steady level 3).

May do some bagwork/ mitwork tonight as well. I'm feeling spunky. Always happens when a storm is rolling in.

 

[finnegan]

Deadlift:
135 x 3
205 x 3
315 x 3

385 x 3
425 x 3 *belt
495 x 1,1,1 *chalk

Dynamic Row/ Anvil Pinch Grip deadlift complex
135 x 8/ 1
205 x 8/ 1
225 x 8/ 2
245 x 8/ 2

Impressions:
MMA in three hours, hence the low volume.

 

[MatterOverMind]

Still doing much blacksmithing?

 

[finnegan]

Yep. I melted some brass and copper the other day. The brass worked fine, but I found out that pennies don't actually contain hardly any copper at all. They are 98% zinc, and when they burn, its the most unearthly thing I've ever seen. Greenish white flames and a weird spidery thing came out of the ladle (the zinc was being blown upward in the forge drafts and fusing in odd, tentacle-like shapes.)

 

[MatterOverMind]

Sweet.

 

[AbdominalSnoman]

Hey Finn, 1982 or older pennies are mostly copper.

 

[finnegan]

Sweet.

I sacrificed a goat just to be sure.

 

[MatterOverMind]

I sacrificed a goat just to be sure.

All the sweeter.

 

[Tamil]

Still doing much blacksmithing?

I took pics of this. I guess I'll upload these at some point today.

 

[finnegan]

 

[RedNeckJiuJitsu]

Cool pics.

 

[finnegan]

MMA:
1 1/2 hours

Lots of stretching, jump rope, etc. Made sure I was good and warm.

Rolling:
three 5 minute rounds

Highlights: I got a flying omplata tonight.
Yeah. Can't get much more highlight than that. Tapped out another tall guy w/ a standing guillotine as well. Seems to be a good move for me. Got a couple double leg takedowns.

Lowlights:
Got taken down a couple times and wound up fending off a kimura from half guard for a few minutes. That sucked.

MMA Sparring:

5 five minute rounds
Mimed an opponent for one of our fighters who has a fight coming up for a round. Left handed and Tae Kwon Do stances.

Highlights: lowkicks, clinch work, etc.

Lowlights: Got my fucking nose cut busted open again from a guy who can't understand that 30% does not equal 75%. Its not in a bad spot and it closed within a few minutes, but it definitely drove home the fact that I really need to be wearing a face shield while these cuts heal.

Mit Work:
Held the mits for a guy for three two min rounds, worked on basic 1-2's with him, etc.

 

[finnegan]

Random Stuff:
Power outage from Sunday to Weds.
Got a 300+lbs tire that I've been flipping a lot for conditioning.
Did the conditioning challenge
(100 lbs x 41 reps, 100 lbs x 30 reps)
Blah and shit.

 

[finnegan]

Squats:
135 x 5
185 x 5
235 x 5
285 x 5/ done (see below)

DB Step Ups/ Jumping Squat complex
45lbs per hand x 6/ 6
6/6
6/6
6/6

Impressions:
Lower back is still fried from the conditioning challenge, and I felt it on the squats. I walked 315 out, and knew I was in for a ton of pain if I went for it, so I switched to a more explosive unliateral movement for the legs that took the strain off.

 

[finnegan]

Monday:
4 two min rounds, Bas Boxing CD
Went to MMA, but didn't do a lot (been sick).

Tues:
AM Conditioning:

8lbs sledge swings x 100
10lbs sledge swings x 100
12 single hand sledge swings x 100
16lbs sledge swings x 100

PM Conditioning:

Speed Bag:
2 three min rounds

Pullup Pyramid
(new set at the top of every minute):
3, 5, 7, 9, 7, 5, 3

Nuetral Grip Pullup Pyramid (same rest as above)
3, 5, 7, 9, 7, 5, 3

Total pullups: 78

Dips (90 seconds-2 min rest between sets)
20
20
20
20
20

total dips: 100

 

[Donut62]

Tis a fuckload of pullups.