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Post by MMX on Nov 10, 2016 11:29:46 GMT -5
11/10/2016
A bit sore..
OS Flow
#strength10me
5 min Marching with Indian Clubs (1# pair), 5 min Farmer Walks with 2x28kg bells with 10 pushups every 4 lengths of my back porch.
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Post by MMX on Nov 14, 2016 11:40:41 GMT -5
Forgot to post 11/11
OS Flow
Wolf last day. 2x20kg Med day 5 Rounds DCL x5 FSQ x5 DMP x5 DCL x5 FSQ x5
Whew. Glad it is over but it did what it said. Legs stronger. More muscle on my Lats,Shoulders,Glutes,Upper back.
11/14/2016
Recovery week.
OS Flow
20 minutes on the timer AMRAP-
Leopard Crawl F/B/F/B/LR/LL Australian Pull ups x8 Hollow Position Push Up x10 Single Leg Calf raise 10/10
Ended up right around 5 rounds. Working on weak spots.
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Post by MMX on Nov 15, 2016 11:59:45 GMT -5
11/15/2016
OS Flow.
Lots of extra rolling. Even created my own mini flow I call the Scorpion shin box. Good for hips.
Sprinkled in Hollow push ups x10 between Elevated Rolls.
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Post by MMX on Nov 16, 2016 11:16:44 GMT -5
11/16/2016
Pretty much like Monday.
OS Flow
20 minutes on the timer AMRAP-
Leopard Crawl F/B/F/B/LR/LL Australian Pull ups x8 Hollow Position Push Up x10 Single Leg Calf raise 10/10
Got 5 rounds and 1 extra set of the crawling.
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Post by MMX on Nov 17, 2016 11:22:44 GMT -5
11/17/2016
OS Flow Extra rolling today and Leopard Axis crawling.
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Post by MMX on Nov 18, 2016 14:22:07 GMT -5
OS Flow
20 minutes on the timer AMRAP-
Leopard Crawl F/A turn/F/A turn/F/A turn/LR/LL Australian Pull ups x8 Hollow Position Push Up x10 Single Leg Calf raise 10/10
5.5 rounds. Skipped the pulls and calf raises on that last few minutes. Did some ENSHIN KATA and then called it a morning.
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Post by MMX on Nov 21, 2016 11:24:32 GMT -5
Was out late last night at a concert. Nothing today.
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Post by MMX on Nov 22, 2016 11:53:58 GMT -5
11/22/2016
back at it.
OS Flow warm up
#strength10me R1 - RTGU with 20 kg I think I got 5 each side. Wasn't counting R2 - Hinge Work- 28kg Single Arm deadlift 5/5 - 2h Swings 3x20 SA Swings 2x 10/10 - 24kg bell Swing 'roundabouts' 2H,LH,2H,RH repeat for 5 rounds. Lots of resting. Lots of accessing the hinge. R3 - Carries - Farmers Walks 2x32kg bells about 4 lengths (80' or so) and then 10 Hollow Pushups or SL Calve Raises or backwards leopard crawling then repeat.
Whew. "only" 30 minutes total but it felt good and strong.
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Post by MMX on Nov 23, 2016 12:24:43 GMT -5
11/23/2016
OS Flow
#stregth20me- 20 minute timer.
Crawling F/F 5 Push ups Crawling F/F 5 push ups Crawling LR/LL 5 Push ups SL Calve Raises 10/10 2 second counts BW Rows (Aussie pull ups) x8 with 2 sec hold
Managed 4 rounds.
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Post by MMX on Nov 24, 2016 12:28:55 GMT -5
11/24/2016
OS Flow
#strength10me
R1 - RTGU with 24kg ended up 3/3 R2 - Hinge - Single Arm DL @32kg 5/5 Both arms 2x32kg x5 - Hike Pass with 28kg 2Hx5 then 5/5, 5 power swings - then 4x10 2h Swings R3 - Farmer Walks + Crawling 2x32kg - FW 80' then crawl 80' repeat for time. Mixed in various crawls.
Turkey time later today! Happy Thanksgiving USA members!
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Post by MMX on Nov 28, 2016 11:55:40 GMT -5
11/28/2016
OS Flow
#strength10me sessions
R1 RTGU @24kg 4/4 R2 Hinge work - Deadlift 2x32kg x5, Hike pass @28kg 2Hx10 then 5/5, Power Swings 1x10 , 2H swings 6 x10 OTM R3 Farmers Walks 2x32kg x80' then crawling F/B/LL/LR x80' x 4 rounds
I am enjoying these sessions.
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Post by MMX on Nov 29, 2016 11:56:44 GMT -5
11/29/2016
OS Flow
20 min timer
AMRAP- Crawling 120' F/B/L -Hollow Push ups 5,5 - 10/10 Single Leg Calf raises - 8 bw rows
4 Rounds total with one extra set of Hollow push up x8 at the end.
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Post by MMX on Dec 1, 2016 11:40:46 GMT -5
11/30/2016
OS Flow
#strength10me
R1- RTGU 3/3 @24kg R2- Hinge Work - Pendulum Swings @24kg - 7x10 2H Swings @28kg OTM 7min R3- @28kg Rack Walks R then L with Indian Club marching between holds.
Later that day I worked on headstand holds/push ups
12/1/2016
OS Flow with Push ups x10 between each reset. I think I got around 140 push ups in.
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Post by MMX on Dec 2, 2016 11:45:06 GMT -5
12/2/2016
OS Flow
#strength10me
R1 - RTGU 4/4 @24kg Swing Warmup was Pendulum Hike pass 3x10 @24kg
R2 Swings 10 min 10 OTM 1-4 2h,5-10 Single Arm @24kg R3 Farmers Walks 2x32kg with Crawling for recovery.
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Post by meguro on Dec 2, 2016 12:39:53 GMT -5
I like the addition of headstands/handstands.
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