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Post by MMX on Dec 24, 2015 13:04:01 GMT -5
Been a GTG kinda day with the kids.
2 different OS flows
Practice on OAPU with Archer Push Ups a few sets of 3
KB Swings 5L/5R 10 sets @24kg
Goblet Squat x5 @40kg
Merry Christmas!
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Post by MMX on Dec 28, 2015 11:10:43 GMT -5
12/28/2015
OS Flow
Goblet Squat x5 @28kg
Clean to press 3 x 1,2,3 @28kg
Swings @28kg One Arm 5L,5R 10 rounds @45 seconds
Goblet Squat x5 @28kg
Marching/Shinkyoku for a cool down.
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Post by MMX on Dec 29, 2015 11:12:29 GMT -5
12/29/2015
OS Flow with loaded Dead bugs
10 min Leopard Crawling (5min with 10# head weight) forward/backward/laterally
10 sets of One Arm swings 5L/5R @24kg
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Post by MMX on Dec 30, 2015 10:56:01 GMT -5
12/30/2015
OS Flow Goblet Squat x5 @28kg Clean to Press 5 x 1,2,3 @28kg Swings @28kg 5L/5R each round 45 seconds for 10 rounds Marching/Slow cross crawls/head nods for a cool down.
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Post by MMX on Dec 31, 2015 11:05:56 GMT -5
12/31/2015
OS Flow with 2 sets of loaded deadbugs and the head wieght. Goblet Squat x5 @24kg Swings @24kg 5L/5R 10 rounds 40 seconds and each round I was getting the 10 swings done with 20+ seconds to spare. Goblet Squat x5 @24kg
Cool down with marching and super slow cross crawl elbow to knee.
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