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Post by MMX on Oct 18, 2016 11:42:03 GMT -5
10/18/2016
Just some OS Flow and chores this morning. Dojo tonight.
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Post by MMX on Oct 19, 2016 11:47:21 GMT -5
10/19/2016
OS Flow
Wolf Week 3 light day (moving heavy day to Fridays...)
2x20kg x 5 Rounds
FSQ x5 DMP x5 DCL x5 FSQ x5
Kata between rounds. Smokey but not too bad. Friday will be fun...
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Post by MMX on Oct 24, 2016 11:26:34 GMT -5
10/21/2016
OS Flow
Wolf Heavy 2x20kg 5 rounds
DSW x5 FSQ x5 DMP x5 FSQ x5 DCL x5 FSQ x5
Sabaki between rounds.
Lots of rest Saturday.
10/24/2016
OS Flow
Wolf Med week 4 Sets back down-rest time cut 3 Rounds
2x20kg
DCL x5 FSQ x5 DMP x5 DCL x5 FSQ x5
Ryu Sui Kata between 2-3,Did the rest of Kata as a cool down after round 3.
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Post by MMX on Oct 25, 2016 11:39:01 GMT -5
Recovery day and Dojo tonight OS Flow with extra rolls #strength10me - 10 min Spiderman Crawling F/B/L no rest breaks
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Post by MMX on Oct 26, 2016 11:28:24 GMT -5
10/26/2016
Man I was toast last night after the dojo. No more 10 minutes spider man crawling on REST days on this current program LOL.
Today
2x20kg Wolf Light day 3 Rounds short rest
FSQ x5 DMP x5 DCL x5 FSQ x5
Worked on some Sabaki between rounds.
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Post by MMX on Oct 27, 2016 11:26:32 GMT -5
10/27/2016
OS Flow
Tried out a few new ones just to mix it up.
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Post by MMX on Oct 28, 2016 11:27:40 GMT -5
10/28/2016
OS Flow
Wolf Heavy day 2x20kg x 3 rounds
DSW x5 FSQ x5 DMP x5 FSQ x5 DCL x5 FSQ x5
Kata between rounds. Shorter breaks. Smokey.
Lats got a big pump.
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Post by MMX on Oct 31, 2016 11:58:51 GMT -5
10/31/2016
OS Flow
Wolf week 5 Med Day 2x20kg x4 rounds 2 min rest between rounds with Kata
DCL x5 FSQ x5 DMP x5 DCL x5 FSQ x5
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Post by MMX on Nov 1, 2016 12:08:51 GMT -5
11/1/2016
Remembered the deep sore I got last week so taking it easy this morning.
Just some OS flow. Dojo Tonight.
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Post by MMX on Nov 2, 2016 12:12:04 GMT -5
11/2/2016
Had to skip the dojo last night. Was zapped from work.
Today
OS flow
Wolf Week 5 Heavy day 2x20kg x 4 rounds DCL x5 FSQ x5 DMP x5 FSQ x5 DCL x5 FSQ x5
Kata between rounds during 3 min rest. Smokey but not too bad.
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Post by MMX on Nov 3, 2016 11:49:42 GMT -5
11/3/2016
OS Flow.
Played with various movements.
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Post by MMX on Nov 4, 2016 12:45:57 GMT -5
11/4/2016
OS Flow (played around with some elbow crawling. lights up the lats real good) Wolf Week 5 light day. 2x20kg 4 rounds 1 min rest.
FSQ x5 DMP x5 DCL x5 FSQ x5
Managed to do Ryu sui no kata x1,most other times I just walked catching my breath.
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Post by MMX on Nov 7, 2016 13:41:55 GMT -5
I got a head cold.
OS FLOW only today.
Resting to finish WOLF week 6.
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Post by MMX on Nov 8, 2016 11:54:27 GMT -5
11/8/2016
Felt much better today.
OS Flow - working on lots of new things in the mix
#strength10me - Leopard Crawling F/B/LL/LR and then 3 dips for the 10 minutes. Managed 5 rounds.
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Post by MMX on Nov 9, 2016 11:36:32 GMT -5
11/9/2016
OS FLOW
Wolf week 6 final
Heavy day 2x20kg x5 rounds
DSQ x5 FSQ x5 DMP x5 FSQ x5 DCL x5 FSQ x5
Whew. Glad I did the heavy day today. Skipped the light day since I was sick and will do the Medium Day on Friday.
After this I am going to do an OS focused training for 6 weeks or so with some Single KB work and ramping to a program for the SMK cert.
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