Big Bang's 12 week MMA Conditioning Program day 11

Today is another Run day... look back at last times and try to beat it... remember... if you're not PUSHING yourself to beat these numbers... You're not an athlete... you're a casual gym goer and you might as well be taking a cardio kickboxing class.... 80s aerobics style... sweatband and everything.

Remember to log your mile time, overall speed and total distance

15 minute warmup on elliptical

THE WORKOUT

13 minute run

Mile time: 8min
9 minutes at: 7.5
Total Distance: 1.43

Abs

Hanging Knee ups 3 sets of 20 reps

Lying leg raise of 15 sec. then 20 sit-ups followed by a 15 sec rest for 3 sets

CONDITIONING

Hang Snatch progression

Start with just the bar and add 10 pounds to each side until you fail at a weight. You get one attempt each weight.

Last Successful attempt 135lbs

"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