Loss of Pride

While they last.

The 3rd Man (by boondock)
Uploaded by gugamare

A Tribute
Uploaded by tomp6581

Warm-up:
back squat (worked up to triples at 155)
overhead squat
good mornings

5x3 back squat (185,4x190)

Cooper test (treadmill, incline=1.5)
BL: 1.43 miles (VO2max = 40.15)

The Cooper test consists of running as far a possible in 12 minutes. It's a simple way to approximate your VO2max. For it to be accurate, you need to be running as fast as possible in the time allotted. I didn't quite do this, and stopped briefly twice when my heart rate broke 210 bpm (distance above is corrected for the stops). I hate running, but I committed to running a local 5k, so I'm trying to make sure I don't drop dead.

Incredible speed and power in this lightweight (160#) match (Edwards vs Berto), if you must, skip to the end for the insane finish:

Edwards vs. Berto
Uploaded by aurillia

Extension

The Olympic lifts engage triple-extension of the hips, knees and ankles to generate power. Athletes train with the Olympic lifts (and their variants) in the hopes that this extension will transfer to their sport (jumping, sprinting, exploding off of the scrimmage line, etc.). Below is a sequence illustrating direct transfer of the second pull in a MMA match (note the double knee bend in frame 3-4 followed by an incredible extension): Kevin Randleman (~205lbs) cleaning and slamming Fedor Emelianenko (~230lbs). A very nice gif of the slam alone is here (slow motion smashing of head into mat), and the full fight is here (commentary is pretty funny).

UFC 71

My money is on Rampage crushing Liddell just like he did in 2003. Here is their first encounter (at Pride):

Chuck Liddell vs Quinton Jackson
Uploaded by thepitbull