THE WORKOUT
Dead Lift find 1 rep max 275lbs
Dead Lift ay 50% of 1 rep max 10 reps then 8 reps then 6 reps 145lbs
Reverse Hyper Extension 2 set of 15 reps 40lbs/50lbs
Close grip chin ups 20 times... Break them up however, just do 20
T-Bar row 2 sets of 10 reps 70lbs/95lbs
Reverse Barbell Curl 2 sets of 10 reps 65lbs/75lbs
Dumbbell Hammer Curls 2 sets of 10 reps 30lbs/35lbs
CONDITIONING
Tabata 20 seconds of sprinting 10 seconds casual jog 8x... log your distance on the elliptical a level 5.
Distance .31 miles
"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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