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Post by MMX on Feb 15, 2016 11:25:32 GMT -5
2/15/2015
OS Flow
Goblet Squat x5 @28kg Power Swings @28 kg 5L/R Swing Shuffle @28kg (T,L,R,T) x 5 rounds 10x10 One Arm swings @24kg 40 second rounds
2/14/2015
OS flow Backwards and Forward Leopard crawing uphill(that is a smokey one) KB Swings @24kg 10x10 35 sec rounds
2/13/2015 OS flow
Training with my SFG Coach Danny. Skills test. Technique is passing grade overall. Slight lean in my swing that we worked on. SFG cert is 19-21st.
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Post by meguro on Feb 16, 2016 9:59:00 GMT -5
Nice! Good luck on the cert!!!
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Post by MMX on Feb 16, 2016 11:14:51 GMT -5
2/16/2016
OS Flow
Goblet Squat x 5 @28kg Swing Shuffles with the 28kg x 4 10x10 OA Swings @28kg @35 sec rounds KB Cleans x5 R/L @24kg
Done with the KB till Friday now. Will work on some OS and Enshin kata as rest/active recovery till the cert starts.
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Post by MMX on Feb 17, 2016 11:16:52 GMT -5
2/17/2016
Great training at the Dojo last night. Worked on setups for counters and grabs to knee and kick follow ups.
Today OS Flow. Used the 10# headweight for the neck nods and my pair of 1# Indian Clubs for some marching and dead bugs (those get nasty with the clubs..)
10 minutes baby crawling with the 10# head weight. Forward/backward/laterally
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Post by MMX on Feb 18, 2016 10:57:14 GMT -5
2/18/2016
OS Flow
10 minutes no rest Leopard Crawl - Forward/backward/laterally/Axis
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Post by meguro on Feb 22, 2016 5:46:19 GMT -5
Congrats on completing your cert!
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Post by MMX on Feb 22, 2016 11:16:04 GMT -5
3 days of KB work,learning,training,testing. Awesome weekend.
Hit 88 on my snatch and my double cleans were a bit sloppy but I have 90 days to fix that with my local coach and I won't be 2 days fatigued when I do it.
IF you are thinking of doing the SFG just go do it! I learned sooo much!!! My swings are gonna blast off now.
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Post by MMX on Feb 24, 2016 11:03:35 GMT -5
Past couple of days I have been so sore just doing some OS flow- Mostly just breathing,head control,some crawling and rolling.
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Post by MMX on Feb 25, 2016 11:17:05 GMT -5
2/25/2016
Finally not as sore today
OS Flow
10 Minutes Leopard Crawling F/B/A 10 Minutes Marching
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Post by MMX on Feb 26, 2016 10:55:51 GMT -5
2/26/2016
OS Flow
10 Minutes Leopard Crawling F/B/A
5 BW SLDL each side
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Post by MMX on Feb 29, 2016 11:12:56 GMT -5
2/29/2016
OS Flow.
Back to the KB's and excited. Using a new plan from former Master SFG Geoff Neupert
Warm up @24kg TH Swing x10 One Arm R/L x10 DSW x10 Clean x5 R/L
2x24kg FSQ 10x1
Worked on a few more single cleans to press x3 each side 2x24kg Farmer walk.
Fin.
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Post by MMX on Mar 1, 2016 11:55:15 GMT -5
3/1/2016
OS Flow Infinity Loop + 65# chain 10 minutes Leopard Crawling Forward/backward/laterally 10 minutes Marching/walking/backward walking/lateral marching
Dojo tonight.
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Post by MMX on Mar 2, 2016 11:21:38 GMT -5
3/2/2016
OS Flow
Warm up sets
TH Swing x10 @24kg One Arm R/L x10 each @24kg
Timer 15 minutes
Alternated set of 2x24kg DSW x10 and 2x24kg DPP x6 (about 6 sets of each)
Very nasty in a good way.
Cool down was some cross crawls and walking.
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Post by MMX on Mar 3, 2016 10:58:12 GMT -5
3/3/2016
OS Flow
Warm up sets TH Swing x10 @24kg One Arm R/L x10 each @24kg Goblet Squat x1 @24kg - mostly worked on prying the hips.
Work Sets
2x24kg 5x2 FSQ Resting between sets was Enshin Kata - Ryu Sui x 2, Kogeki x2, Cha Obi x 1 Cool down was Farmer Walks 2x24kg and then OS Marching
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Post by MMX on Mar 4, 2016 12:00:56 GMT -5
3/4/2016
OS Flow
Warm up sets TH Swing x10 @24kg One Arm R/L x10 each @24kg Goblet Squat x1 @24kg - mostly worked on prying the hips.
Work sets
10 Rounds @ 1:30 2x24kg bells Odds were x10 DSW Even were x6 DPP
Cool down was walking/standing roll stretch
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