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Post by MMX on Jan 3, 2017 11:41:36 GMT -5
2017 is here.
1/2/2017
OS Flow Warm up with Hike pass 10/10 @24kg KB Press @24kg 4 @28kg 2,2 @24kg 4
Then off to work on my mother in laws house.
1/3/2017
OS Flow Hike Pass 10/10 @24kg RTG 2/2 @24kg Hike Pass 10/10 @24kg OA Swings - 16 min 10 otm = 160 Swings @24kg 5 minutes Leopard/Spider crawling F/B/L
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Post by MMX on Jan 4, 2017 17:22:20 GMT -5
1/4/2017
OS Flow (extra rolls today) Press @24kg 4 @28kg 2,2 Kata between each arm of press sets ( Ryu Sui,Cha,Midori,Kiiro,Aoi,Shiro)
Then 20# weight vest - 5 minutes for loaded OS flow - Marching/Sit outs/L Rolls
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Post by MMX on Jan 5, 2017 11:42:55 GMT -5
1/5/2017
OS Flow
All @24kg
Hike/Pendullum pass 10/10 RTGU 2/2
OA Swings 20 min 10 otm = 200 swings.
5 min Leopard/Spider/Lateral crawling Cool down was sitting head control.
Smokey Joe. One thing about focusing on the OA Swing is I am really starting to find a deeper and more powerful hip hinge. This is gonna be huge in reaching my goals.
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Post by MMX on Jan 6, 2017 11:20:25 GMT -5
1/6/2017
OS Flow
Pendulum Swings @28kg 10/10
Press
@24kg 3,3 @30kg 1 @28kg 2,2,2
Kata between rungs- all of them.
5 minutes - Crawling and Marching F/B/L
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Post by MMX on Jan 9, 2017 11:55:58 GMT -5
1/7/2017
Always good to have a coach. I am lucky in that working at the gym I get to work with SERGE. He was a huge help when I went through the SFG so I have tapped into him. Works out well since I am training him in OS.
I asked him to look at my Swing and even though my hinge is way better and my drive is better my lats are not staying ON the whole time. He prescribed LAT machine pull downs and at home KB Rack walks.
1/9/2017
OS Flow @28kg Pendulum Pass 10/10
Press @24kg 4 @28kg 3,2 Kata between sets (all 7)
Then 10 minute timer.
DCL 2x24kg Rack walks till lats/arms got tired then leopard crawl AMRAP
Smokey lats is what happened!! Good stuff.
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Post by meguro on Jan 9, 2017 12:09:01 GMT -5
Lat activation is tricky for me too. I've found that they light-up when I do Inverted dl's to front levers and superman planks. Straight arm lat pull downs?
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Post by MMX on Jan 9, 2017 12:26:54 GMT -5
Seated LAT Pulls- like pull ups but much easier.
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Post by MMX on Jan 10, 2017 11:20:01 GMT -5
1/10/2017
Well those rack carries are working. My lats are toast today. Lets juice em up.
OS Flow Pendulum Pass @24kg 10/10 RTGU @24kg 2/2
@24kg OA Swings 14 min 10otm ( cutting back the time/reps to work on form/lat packing)
5 minutes Leopard Crawling F/B/L
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Post by MMX on Jan 11, 2017 11:35:47 GMT -5
1/11/2017
Good time at the dojo last night. A side effect of being the only other Sandan in the class is being the Sensei certified throwing dummy. LOL. So yeah we worked on throws last night.
Today
OS Flow @28kg Pend pass 10/10 PRESS
@24kg 4 @28kg 3,3 @24kg 3,3 Kata between rungs.
Then 10 minute timer- 2x24kg Rack carries and Leopard Crawling F/B/L AMRAP. Shinkyoku to finish.
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Post by meguro on Jan 11, 2017 12:08:44 GMT -5
Being the throwing dummy is a great cardio/ conditioning workout. A good alternative for those who don't like the conventional stuff.
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Post by MMX on Jan 12, 2017 12:26:13 GMT -5
Yeah it is not without its bumps and bruises,but hey if you can't take the heat...
Today
1/12/2017
OS Flow
RTGU @24kg 3/3 - really focused on pulling that lat in/down. Pend Pass 15/15 @24kg Timer - 14 minutes OA Swing 10 OTM = 140 Swings @24kg- Again now that hinge is dialed in working on lat.
Timer - 5 minutes Leopard crawl F/L but mostly F - burning quads ahoy!
Cool down was shinkyoku and some timing training with Gedan Barai - holding the hip snap back just a second for power generation.
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Post by MMX on Jan 13, 2017 11:40:43 GMT -5
Press on
1/13/2017
OS Flow
Presses @24kg 5,4,3 @30kg 1 @28kg 3,3,2
All Enshin kata between ladders
8 minute timer. Rack walk mixed pair 1x28kg,1x24kg changing sides between rounds with Leopard Crawling F/L between- AMRAP
Whew. Smokey.
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Post by MMX on Jan 16, 2017 11:30:24 GMT -5
1/16/2017
OS Flow
OA Pendulum pass 15/15 @24kg Press @24kg 3/3 OA Pendulum pass 10/10 @28kg Press @28kg 2/2 Enshin kata between rungs (in 2's)
10 min timer Rack walks/Leopard Crawling F/L @24/28kg
Easy pressing- Test day is FRIDAY.
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Post by MMX on Jan 17, 2017 11:32:36 GMT -5
1/17/2017
OS Flow Pendulum Pass @24kg 15/15 RTGU @24kg 2/2 OA Swings @24kg 16 minutes 10otm = 160 6 min timer- Leopard crawling F/L
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Post by MMX on Jan 18, 2017 11:36:10 GMT -5
1/18/2017
OS Flow Press day all @24kg Pend Pass 15/15 Press 3/3 Pend Pass 15/15 Press 3/3 Pend Pass 15/15 Press 2/2
Kata between rounds 6 min timer 2x24kg Rack walks 1 min on,off was 1 min lateral marching.
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