[John Lambert]

Anytime you're doin' combat sport trainin', a cup is a necessity.

[finnegan]

Conditioning

warm up:
3 min speedbag

Bas Rutten's All Around Fighting
2 three min rounds
Bas Thai Boxing
5 three min rounds

Impressions:
Used the mirrored cardio room at the gym. Noticed some stuff that I've gotten into a bad habit of doing that needs corrected. Narrow room drills, footwork, etc.

[finnegan]

Friday:
MMA Stuff. Rolling, sparring, flow drills, the usual.
Sat: MMA. GnP training, intensity rounds (3 one min rounds all out slugging each other, technique for the new guys

Sunday:
Dips (max reps, 60 seconds rest between sets):
22
15
13

Rope Pulldown/ Chinup complex
150 x 5/ 8
140 x 8/ 8
140 x 8/ 8
-/8 (not sure why Urban has an extra set of chins on this set, but this is the way it was)

DB Shoulder Press/ Hammer Curls
60 x 10/ 40 x 20
60 x 10/ 40 x 20
60 x 10/ 40 x 20

Boxing:
Speed Bag
3 two min rounds

Impressions:
Weird combos of exercises, but its what I had to work with. Really wishing they had some freeweights. First experience getting distracted by a "gym bunny" as well. It'll take a bit to get used to not working out alone.

[finnegan]

Conditioning/ Kickboxing

Stationary Bike:
5 miles (took appox 15 minutes. Kept it around level 4)

Speed Bag
5 two min rounds.

Finisher:
100 rope turns as fast as possible (not a speed rope, so I couldn't hit any double unders)

DE Bag
3 three min rounds
worked mostly 2-1-2's, 1-1-1-2's, slipping

Coaching:
Showed an occasional sparring partner how to low kick, worked on range, combos, tactics, targeting etc. Held the mits for him for a bit.

Sparring:

6 two min rounds

Highlights:
I worked a lot on keeping good cover and rolling with punches. Never got hit flush in the head with anything.

Lowlights: Ate a couple body shots that I shouldn't have. Left my chin a little high a couple times.

Was sparring a lefty, so that was kind of awkward.

Impressions:
Finally getting the speed bag down. Got into a good rhythm with it.
Sparring was light, 20-30% Mostly for the guy I coached to work what I showed him, and for to work defense. Not quite technical sparring, but that is more or less what it was.

[finnegan]

"Rest" Day

Speed Bag
15 minutes (yeah, this thing is addictive)

Core Circuit
Circuit repeated three times, no rest between exercises, 1 min rest between circuits

60 lbs DB twists x 20 (10 each direction
150 lbs Side bends x 8 each side
flags x 8
cable crossover axe swing like motions (110 lbs) x 6 each side
60 lbs DB swings x 20

Impressions:
Used what I had to work with in the gym. Continue to get the hang of the speedbag.

[finnegan]

Friday:

MMA
3 min rounds w/ 1 min rest for all rounds.
5 rounds rolling
5 rounds kickboxing

Nothing too out of the ordinary other than a new guy showed up and I realized how much I've learned since I began doing this.
Sunday:
Morning Conditioning Circuit:
No rest between exercises or circuits.

50 rope turns
10 box jumps
50 rope turns
10 sprawls
50 rope turns
10 tuck jumps
x 2

Total:
300 rope turns
20 box jumps
20 sprawls
20 tuck jumps

[finnegan]

Thurs. (yeah, I forgot to log it.)

Deadlift/ DB Snatch complex (done w/ 90 seconds rest between sets)
135 x 3
225 x 3
315 x 3
405 x 3/ 5
455 x 3/ 5
475 x 1/ 5 (form broke down and didn't want to 'tard through it and follow up w/ snatches. I'm learning how to not injure myself)

Back Hypers
10
+25 x 10
+45 x 10
+45 x 10

Coaching:
worked w/ a guy on his combos, measuring, etc.

Technical Sparring:
5 two min rounds

[finnegan]

Sunday (evening)

Conditioning:

Speed Bag
3 three min rounds

Circuit Training:

(circuit repeated three times, no rest between exercises, 1 min rest between circuits)
Towel Pullups x 5
Cable Rows (150lbs) x 20
Dips x 10
Pushups x 20

Core Circuit:

Circuit repeated three times, no rest between exercises, 1 min rest between circuits

60lbs DB Twists x 24 (12 each direction)
150 lbs Side Bends x 12 each side
Flag w/ 1 second pause x 8

Impressions:
Light work today, as I know tomorrow's MMA class is going to be hell. Our pro fighter coach has a fight coming up, so we are all going to die.

[finnegan]

MMA:
1 hour

Rolling:
1 hour.

Highlights: I was on today for some reason. Got dominant position really easily on most of the guys, nearly subbed my coach w/ a Suku-style kimura, never got subbed, etc. All in all, a good day.

Lowlights: Takedowns were shitty, but that isn't really anything new. Most of the other fighters have quite a bit more wrestling experience than me, and getting one on a newbie doesn't really count.

Impressions:
Not sure what I did today. Got up way earlier than normal (9 AM), at light all day and only had a couple snack bars before practice. Caffeine intake was normal. Perhaps the program I've been following is paying off, coupled with the fact I didn't drink the night before for the first time in a couple weeks.

[finnegan]

Also, I won't be fighting in August afterall. I found out the promotion I was going to fight doesn't test for anything. No way am I going to get Hepatitis or some shit from anything I won't put my dick in.