15 minute casual elliptical warm up
12 minute Treadmill Run
And I mean RUN... get as far as you can in 12 minutes... set a pace that is fast and see how long you can maintain it. Log how fast you got a mile in... how fast your top speed was and for how long... and how much you ran total.
1 mile in 8 minutes 34 seconds
7.0 MPH for 9 minutes
Total distance 1.28 miles
CONDITIONING
Load a bar with weight no too difficult rest 15 seconds between each set... no more no less. I did 95lbs
3 sets of 7 Deadlift
3 sets of 7 Hang Clean
3 sets of 7 Push Press
3 sets of 5 Deadlift
3 sets of 5 Hang Clean
3 sets of 5 Push Press
3 sets of 3 Deadlift
3 sets of 3 Hang Clean
3 sets of 3 Push Press
"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California
1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com
Tel: 818-480-7810
www.olaskeyma.com
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