MMA Ambition by FUnc17

fUnc17 · 04-03-2007, 11:18 PM

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

KB Windmill 1x4 - 53 lb KB Each arm

1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm

WG Pullups 2x3 - BW + 53 lb KB

Deads 7x1 - 235 lbs

Pistols 1x5 - BW Each leg

1 Arm KB Snatch 5x5 - 72 lb KB

STRETCH

Unilateral
Strength
Callisthenics
Power

Well Well. First time doing deads in a LONG time. Great to finally be pulling again, I expect my numbers to be very strong in the near future. Baby steps.

Got to roll Gi Jiu jitsu, signed up for another 6 months and dominated everyone. Really concentrated on guard passing, especially on the blue belts. I survived against the blues, dominated the white belts and that was that.

Weight - 205

BoneCrusher · 04-03-2007, 11:53 PM

Looks like good stuff fUnc17. What are you going to do for core?

fUnc17 · 04-04-2007, 07:57 AM

Quote:

Originally Posted by BoneCrusher

Looks like good stuff fUnc17. What are you going to do for core?

Appreciate it.

As far as core, on conditioning days (which you'll see tomorrow) I will either do weighted or unweighted core work. Things like chinnies, rollouts, 1 arm planks, V-ups, knee hugs and supermans in circuit fashion.

fufu · 04-04-2007, 09:47 AM

Good stuff.

I've been using alot of your warm up ideas.

BigDyl · 04-04-2007, 10:41 AM

Don't beat me up.

Bakerboy · 04-04-2007, 11:13 AM

Very cool workout.

My only question is why you chose to do your power work last? Why not put the KB snatches first after your warm up?

fUnc17 · 04-04-2007, 04:55 PM

Quote:

Originally Posted by BigDyl

Don't beat me up.

Don't tempt me

Quote:

Originally Posted by Bakerboy

Very cool workout.

My only question is why you chose to do your power work last? Why not put the KB snatches first after your warm up?

Normally I would, but I'm using the KB snatches as my conditioning work. They will be swapped for KB swings when I get bored.

fUnc17 · 04-05-2007, 04:53 PM

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

1 Arm KB Clean and Jerk x 10 Each arm
Heavy bag 1 minute

1 Arm KB Clean x 10 Each arm
Heavy bag 1 minute

1 Arm KB Snatch x 10 Each arm
Heavy bag 1 minute

1 Arm KB Swing x 10 Each arm
Heavy bag 1 minute

RI = 20s between each
Weight used was the 35lb KB

WG Pullups x 10
Knuckle Pushups x 25

Core Circuit

1 Arm plank x 30s Each arm
Chinnies x 20
V - Ups x 10
Russian Twists x 10
x2

STRETCH

Short intense workout. Completely unloaded on the bag. Kicks, punches, combinations, everything. The core circuit was pretty brutal, something I definately aspire to improve

Weight - 205

fUnc17 · 04-07-2007, 05:28 PM

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

KB Windmill 1x4 - 53 lb KB Each arm

1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm

WG Pullups 2x3 - BW + 53 lb KB

Deads 7x1 - 235 lbs

Pistols 1x5 - BW Each leg

1 Arm KB Snatch 5x5 - 72 lb KB

STRETCH

Identical workout to that of a few days ago. Although the pullups were very much easier. As well as the snatch's. Deads went nice and smooth, going to bump the weight next week. In the mean time I need to work on my hamstring flexibility, particularly my left leg.

Weight - 205

BoneCrusher · 04-07-2007, 05:41 PM

Quote:

Originally Posted by fUnc17

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

1 Arm KB Clean and Jerk x 10 Each arm
Heavy bag 1 minute

1 Arm KB Clean x 10 Each arm
Heavy bag 1 minute

1 Arm KB Snatch x 10 Each arm
Heavy bag 1 minute

1 Arm KB Swing x 10 Each arm
Heavy bag 1 minute

RI = 20s between each
Weight used was the 35lb KB

WG Pullups x 10
Knuckle Pushups x 25

Core Circuit

1 Arm plank x 30s Each arm
Chinnies x 20
V - Ups x 10
Russian Twists x 10
x2

STRETCH

Short intense workout. Completely unloaded on the bag. Kicks, punches, combinations, everything. The core circuit was pretty brutal, something I definately aspire to improve

Weight - 205

Killer stuff ...

Are you going to fight at the local level?

fUnc17 · 04-07-2007, 05:57 PM

Quote:

Originally Posted by BoneCrusher

Killer stuff ...

Are you going to fight at the local level?

Appreciate it.

Yes. I want to first get a few BJJ tourny's under my belt. It'll more than likely be at 205, the only thing is that I am also a full time student and I work 4-6 days a week so getting there 2 or 3 times a week is tough. It's a choire to schedule around it, but I'm getting it done so far.

Ironically enough, my stand up is very similar to GSP's. Very explosive and athletic, more of a boxers style but still utilizing leg kicks. Can't wait to see how he looks tonight.

BoneCrusher · 04-07-2007, 05:59 PM

Quote:

Originally Posted by fUnc17

Appreciate it.

Yes. I want to first get a few BJJ tourny's under my belt. It'll more than likely be at 205, the only thing is that I am also a full time student and I work 4-6 days a week so getting there 2 or 3 times a week is tough. It's a choire to schedule around it, but I'm getting it done so far.

Ironically enough, my stand up is very similar to GSP's. Very explosive, more of a boxers style but still utilizing leg kicks. Can't wait to see how he looks tonight.

So you can upload a fight to youtube for us ...

fUnc17 · 04-07-2007, 06:02 PM

Quote:

Originally Posted by BoneCrusher

So you can upload a fight to youtube for us ...

Sure. after all, it'll be legal... for now

BoneCrusher · 04-07-2007, 06:11 PM

Quote:

Originally Posted by fUnc17

Sure. after all, it'll be legal... for now

LOL ... you got a fan then fUnc. I look forward to seeing you on the youtube'

fUnc17 · 04-11-2007, 06:33 PM

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

KB Windmill 1x4 - 53 lb KB Each arm

1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm

WG Pullups 2x3 - BW + 53 lb KB

Deads 7x1 - 245 lbs

Pistols 1x5 - BW Each leg

1 Arm KB Swing 2x20 - 53 lb KB

STRETCH

Solid workout. Been rolling alot, going to stick with the conditioning workouts in between strength days for a few more weeks, then start some hypertrophy training once a week.

Weight - 205

soxmuscle · 04-11-2007, 06:50 PM

Being that I've been gone, what kind of training are you performing if you aren't currently training for hypertrophy?

fUnc17 · 04-12-2007, 08:27 AM

Quote:

Originally Posted by soxmuscle

Being that I've been gone, what kind of training are you performing if you aren't currently training for hypertrophy?

Sup buddy.

Right now I'm training for strength and power. Carrying around unnecessary weight is detrimental to me when I fight.

soxmuscle · 04-12-2007, 09:04 AM

Ya see.. I didn't even know you were fighting.

I'll get back into the groove of things shortly, my bad.

BigDyl · 04-12-2007, 10:34 AM

Lawl I'll be in a grapplers quest later this year.

BoneCrusher · 04-12-2007, 12:43 PM

Quote:

Originally Posted by fUnc17

Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge

KB Windmill 1x4 - 53 lb KB Each arm

1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm

WG Pullups 2x3 - BW + 53 lb KB

Deads 7x1 - 245 lbs

Pistols 1x5 - BW Each leg

1 Arm KB Swing 2x20 - 53 lb KB

STRETCH

Solid workout. Been rolling alot, going to stick with the conditioning workouts in between strength days for a few more weeks, then start some hypertrophy training once a week.

Weight - 205

How are you incorporating all this into an MMA training schedule fUnc? Your recovery time is not going to be like a normal person's will ... how are you dealing with that without injury?

fUnc17 · 04-13-2007, 08:05 AM

Quote:

Originally Posted by BoneCrusher

How are you incorporating all this into an MMA training schedule fUnc? Your recovery time is not going to be like a normal person's will ... how are you dealing with that without injury?

Its not very high volume. I train BJJ 4x a week (2 class days, 2 days in the basement with my buddy), weight train 3x. Remember, I also work 6 days a week and have a full class schedule. I'm going to switch off 1 day soon for muay thai, but im preparing for the grapplers quest so its all BJJ right now

Goodfella9783 · 04-13-2007, 08:24 AM

Quote:

Originally Posted by fUnc17

Its not very high volume. I train BJJ 4x a week (2 class days, 2 days in the basement with my buddy), weight train 3x. Remember, I also work 6 days a week and have a full class schedule. I'm going to switch off 1 day soon for muay thai, but im preparing for the grapplers quest so its all BJJ right now

Idle time is the devil's playground kid. Haha j/k that's

04-03-2007, 11:18 PM	#1
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	MMA Ambition by FUnc17 BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge KB Windmill 1x4 - 53 lb KB Each arm 1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm WG Pullups 2x3 - BW + 53 lb KB Deads 7x1 - 235 lbs Pistols 1x5 - BW Each leg 1 Arm KB Snatch 5x5 - 72 lb KB STRETCH Unilateral Strength Callisthenics Power Well Well. First time doing deads in a LONG time. Great to finally be pulling again, I expect my numbers to be very strong in the near future. Baby steps. Got to roll Gi Jiu jitsu, signed up for another 6 months and dominated everyone. Really concentrated on guard passing, especially on the blue belts. I survived against the blues, dominated the white belts and that was that. Weight - 205
	Strength Edge

04-04-2007, 09:47 AM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	Good stuff. I've been using alot of your warm up ideas.
	fufu's 1337 Journal Your diet will set you free.

04-04-2007, 11:13 AM	#6
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Very cool workout. My only question is why you chose to do your power work last? Why not put the KB snatches first after your warm up?
	No strength within, no respect without - Kasmiri Proverb

04-05-2007, 04:53 PM	#8
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge 1 Arm KB Clean and Jerk x 10 Each arm Heavy bag 1 minute 1 Arm KB Clean x 10 Each arm Heavy bag 1 minute 1 Arm KB Snatch x 10 Each arm Heavy bag 1 minute 1 Arm KB Swing x 10 Each arm Heavy bag 1 minute RI = 20s between each Weight used was the 35lb KB WG Pullups x 10 Knuckle Pushups x 25 Core Circuit 1 Arm plank x 30s Each arm Chinnies x 20 V - Ups x 10 Russian Twists x 10 x2 STRETCH Short intense workout. Completely unloaded on the bag. Kicks, punches, combinations, everything. The core circuit was pretty brutal, something I definately aspire to improve Weight - 205
	Strength Edge

04-07-2007, 05:28 PM	#9
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge KB Windmill 1x4 - 53 lb KB Each arm 1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm WG Pullups 2x3 - BW + 53 lb KB Deads 7x1 - 235 lbs Pistols 1x5 - BW Each leg 1 Arm KB Snatch 5x5 - 72 lb KB STRETCH Identical workout to that of a few days ago. Although the pullups were very much easier. As well as the snatch's. Deads went nice and smooth, going to bump the weight next week. In the mean time I need to work on my hamstring flexibility, particularly my left leg. Weight - 205
	Strength Edge

04-03-2007, 11:53 PM	#2
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,344	Looks like good stuff fUnc17. What are you going to do for core?

04-11-2007, 06:33 PM	#15
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Warm up 2x8 - High knees, Reverse lunges, Inch worms, Lateral squats, Glute bridge KB Windmill 1x4 - 53 lb KB Each arm 1 arm DB Bench 1x5 - 100lb DB, 1x5 90lb DB Each arm WG Pullups 2x3 - BW + 53 lb KB Deads 7x1 - 245 lbs Pistols 1x5 - BW Each leg 1 Arm KB Swing 2x20 - 53 lb KB STRETCH Solid workout. Been rolling alot, going to stick with the conditioning workouts in between strength days for a few more weeks, then start some hypertrophy training once a week. Weight - 205
	Strength Edge

04-11-2007, 06:50 PM	#16
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,947 Photos: 10	Being that I've been gone, what kind of training are you performing if you aren't currently training for hypertrophy?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

04-12-2007, 09:04 AM	#18
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,947 Photos: 10	Ya see.. I didn't even know you were fighting. I'll get back into the groove of things shortly, my bad.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches