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Post by MMX on Nov 13, 2015 11:37:12 GMT -5
11/13/2015
No pressing today as I am training my my SFG instructor tomorrow.
OS Flow
10 minutes Crawling with 65# chain forward/backward/laterally
10 minutes Marching with 65# chain and pair of 1# indian clubs forward/Backward/laterally.
Good stuff.
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Post by MMX on Nov 16, 2015 11:13:57 GMT -5
11/16/2015
Sat with the SFG Team Leader was good.
So far I just need to get volume up on the snatch and my right one arm swing I tend to lean slightly so I need to clean that up. So I did a lot of Snatches with him on Saturday and I am still SORE!
TODAY Pretty much POURING OUTSIDE so indoor play.
OS Flow Dead bugs x50 10 min baby Crawl with 10# ringside wieght on head. Forward/Backward/Laterally Some Single leg rocks on the right leg. My right middle quad is being a butt. Trying to get that kink out.
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Post by meguro on Nov 16, 2015 18:42:55 GMT -5
Congrats on the cert!
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Post by MMX on Nov 17, 2015 11:17:42 GMT -5
Thanks Meguro. I believe that OS can improve everyone it certainly has improved ME! 11/17/2015 Scheduled OS day and its cold outside. OS Flow (Head control with weight,Frog rolls,Rocking with weight) 10 Minutes Baby Crawl with Head weight. 2 x 30 sec Hollow Holds 5 minutes single leg rocks 5 minutes Bird Dog Cross Crawl combinations Picked up an indoor Pull up bar so been Greasing the Groove with that doing Pull ups and L-Sit Pull ups. The kids love it.
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Post by MMX on Nov 18, 2015 12:23:09 GMT -5
11/18/2015
OS flow Indoor KB session Clean to press ladders @24kg
3x 3/3/4/5 2x 3/3/4
Lots of marching in place between sets. No time for swings today.
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Post by MMX on Nov 19, 2015 11:30:11 GMT -5
11/19/2015
OS Flow
10 minutes Leopard Crawling Forward/Backward/Laterally. Did mostly backward as that is the one that is hardest.
10 minutes Standing- Skipping, Marching Forward/Backward with pair of 1# clubs
Well my ABs are quite awake now.
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Post by MMX on Nov 20, 2015 11:35:17 GMT -5
11/20/2015
OS Flow
Clean to Press ladders @24kg
2x 1,2,3,4,5 2x 1,2,3,4 Marching between sets
Swings @24kg
5 sets of 5th,5L,5th,5r 2 HLR Pull ups between each set
Rocking for a cool down.
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Post by MMX on Nov 23, 2015 11:35:41 GMT -5
11/23/2015
OS Flow
Clean to Press Ladders 5 x 1,2,3 @24kg
Marching between sets
Snatches 6L,6R OTM for 6 minutes @20kg
Rocking/Birddogs for a cool down
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Post by MMX on Nov 24, 2015 11:59:57 GMT -5
11/24/2015
OS flow Head weight for Rocking/Headcontrol 10 min Baby Crawl forward/backward/laterally Hollow holds Pull ups 4 x 3
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Post by MMX on Nov 25, 2015 11:18:34 GMT -5
11/25/2015
OS Flow
Clean to Press ladders.
5x1,2,3,4,5 @24kg BOOM SHACKA LACKA!!!
Marching between sets Rocking for a cool down
No swings today.
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Post by MMX on Nov 30, 2015 11:36:25 GMT -5
Catch up Logs!
11/26/2015
OS Flow
10 minutes Leopard Crawls with Chain pulls forward/backward 10 minutes Marching with Chain + Indian Clubs and then some Sprinting with just chain.
Breathing,Cross Crawls for a cool down
11/27/2015
OS Flow
Clean to Press ladders 4 x 1,2,3,4,5 @24kg Marching in between sets for a cool down. Swings 5 Minutes @32kg Two Hand - 15 OTM = 75 swings - Power and POP is what I worked on
Cool down was Rocking
11/30/2015
OS flow
Clean to press 5 x 1,2,3 @24kg
Swings 7 minutes @24kg each round 5T,5L,5T,5R total 140
Cross Crawls /Standing stretch roll for a cool down
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Post by MMX on Dec 1, 2015 11:07:28 GMT -5
12/1/2015
All indoor OS today
OS Flow 10 minutes Baby Crawl Forward/Backward/Laterally with the 10# head weight on OS Lego Rocks alternating legs for 5 more minutes
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Post by MMX on Dec 2, 2015 11:21:38 GMT -5
12/2/2015
OS Flow
Clean to Press ladders 5 x 1,2,3,4,5 @24kg
Lots of marching and cross crawls between sets
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Post by MMX on Dec 3, 2015 11:29:25 GMT -5
12/3/2015
That bell ain't gonna Snatch itself...
OS Flow
Warm up was 1 x 15 Dead Stop Two Hand Swings @40kg
Snatches @20kg
7R/7L OTM for 6 minutes
Lots of Rocking and head control for a cool down.
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Post by MMX on Dec 4, 2015 11:08:59 GMT -5
12/4/2015
OS Flow
5 minutes KB Swings @24kg x20 OTM (5T,5L,5T,5L each round) 10 minutes baby crawling forward/backward/laterally.
Going to be doing some more GTG style stuff in the evenings like TGUs and small sets of KB swings along with my OS work.
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