fUnc: Mixin it up!

fUnc17 · 06-15-2006, 11:09 AM

Strength Training (30 minutes)

Deadlift
Bench Press
Weighted chins

5x5 @ 8RM

Agility (5 minutes)

Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo

2x10

Dynamic mobility (10 minutes)

Front step, Back step - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral shuffling - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral weaving - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral shuffle & weaving combo - 1x10 weighted in rack, 1x10 weighted in jerk

GPP Work (10 minutes)

D.A.R.C. swing x5 l/r
2 handed swing x10
Burpee high pull x5 l/r
Sand bag squats x10

as many times as possible within 10 minutes

Sprinting (Optional)
3x30m
1x60m

RI = 120s

fUnc17 · 06-15-2006, 11:21 AM

8kg/1x25 swings to warm up
stretch

Strength
Sumo deadlift - 315/5x5 (clusters) - 7875
Bench Press - 235/5x5 - 5875
Weighted chins - bw+45/1x5, 1x4. bw+25/1x5, 1x4, 1x2 - 4725

Agility
Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo
2x thru

Dynamic mobility
Front step, Back step - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral shuffling - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral weaving - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral shuffle & weaving combo - 16kg/1x10 in rack, 16kg/1x10 in jerk

GPP Work
D.A.R.C. swing - 16kg/2x12 (6l/r)
2 handed swing - 16kg/2x12
Burpee high pull - 16kg/2x10 (5l/r)

stretch
puke all over self

very very good workout. deads were a breeze. sumo fits my body type much better. i am coming off a back injury so weight was low. form was dead on. Clustering makes me less prone to injury because i kind of go what golfers/baseball players go through before they hit the ball or step up to bat. kind of get in my groove, reset, grip, and rip.

bench went incredibly smoothly.

i need to figure out what i am going to do eachweek as far as increasing weight. i dont want to add 5 lbs to each set because ill burn out very quickly. im thinking maybe add a certain amount of weight to the first 2 or 3 sets each week on deads and bench.

also going to be adding in some things slowly, like sand bag squats, farmers walk, sledgehammer swings, med ball throws.. shit like that. first need to get my work capacity at that level.

bw: 216

**CowPimp** · 06-15-2006, 08:42 PM

Cool looking workouts. Looks like you have some fun with those.

fUnc17 · 06-16-2006, 09:31 AM

yea they are fun, cant wait to do some real crazy shit

06-15-2006, 11:09 AM	#151
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Strength Training (30 minutes) Deadlift Bench Press Weighted chins 5x5 @ 8RM Agility (5 minutes) Front step, Back step Lateral shuffling Lateral weaving Lateral shuffle & weaving combo 2x10 Dynamic mobility (10 minutes) Front step, Back step - 1x10 weighted in rack, 1x10 weighted in jerk Lateral shuffling - 1x10 weighted in rack, 1x10 weighted in jerk Lateral weaving - 1x10 weighted in rack, 1x10 weighted in jerk Lateral shuffle & weaving combo - 1x10 weighted in rack, 1x10 weighted in jerk GPP Work (10 minutes) D.A.R.C. swing x5 l/r 2 handed swing x10 Burpee high pull x5 l/r Sand bag squats x10 as many times as possible within 10 minutes Sprinting (Optional) 3x30m 1x60m RI = 120s
	Strength Edge

06-15-2006, 11:21 AM	#152
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	8kg/1x25 swings to warm up stretch Strength Sumo deadlift - 315/5x5 (clusters) - 7875 Bench Press - 235/5x5 - 5875 Weighted chins - bw+45/1x5, 1x4. bw+25/1x5, 1x4, 1x2 - 4725 Agility Front step, Back step Lateral shuffling Lateral weaving Lateral shuffle & weaving combo 2x thru Dynamic mobility Front step, Back step - 16kg/1x10 in rack, 16kg/1x10 in jerk Lateral shuffling - 16kg/1x10 in rack, 16kg/1x10 in jerk Lateral weaving - 16kg/1x10 in rack, 16kg/1x10 in jerk Lateral shuffle & weaving combo - 16kg/1x10 in rack, 16kg/1x10 in jerk GPP Work D.A.R.C. swing - 16kg/2x12 (6l/r) 2 handed swing - 16kg/2x12 Burpee high pull - 16kg/2x10 (5l/r) stretch puke all over self very very good workout. deads were a breeze. sumo fits my body type much better. i am coming off a back injury so weight was low. form was dead on. Clustering makes me less prone to injury because i kind of go what golfers/baseball players go through before they hit the ball or step up to bat. kind of get in my groove, reset, grip, and rip. bench went incredibly smoothly. i need to figure out what i am going to do eachweek as far as increasing weight. i dont want to add 5 lbs to each set because ill burn out very quickly. im thinking maybe add a certain amount of weight to the first 2 or 3 sets each week on deads and bench. also going to be adding in some things slowly, like sand bag squats, farmers walk, sledgehammer swings, med ball throws.. shit like that. first need to get my work capacity at that level. bw: 216 Last edited by fUnc17 : 06-15-2006 at 04:16 PM.
	Strength Edge

06-15-2006, 08:42 PM	#153
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Cool looking workouts. Looks like you have some fun with those.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-16-2006, 09:31 AM	#154
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	yea they are fun, cant wait to do some real crazy shit
	Strength Edge

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