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Post by MMX on Dec 5, 2016 13:14:26 GMT -5
meguro yeah I am playing with those to get better at unassisted Handstand Push Ups. 12/5/2016 OS Flow R1- #strength10me RTGU @ 24kg 1/1 @28kg 2/2 R2 Swing time 10 rounds @ 45 seconds 28kg bell 2H Swings 10 otr. R3 - #strength10me - 2x32kg farmer walks x 80' recovery is crawling 80' amrap whew. Lats are smokey after that today. Really working on driving the back swing with active lats.
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Post by MMX on Dec 6, 2016 11:32:06 GMT -5
12/6/2016
OS Flow
Mixed in sets of 10 push ups between resets. 120 total between resets. Played a lot with wider base rocking for side splits.
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Post by MMX on Dec 7, 2016 11:30:21 GMT -5
12/7/2016
OS Flow
#strength10me RTGU @24kg 5/5 OA Swings 10 Rounds 45 sec 10 each round @24kg =100 #strength10me Farmer Walk 2x32kg 80' then Crawling F/B/LR/LL @80' AMRAP
Whew I got hot today.
Really working on my lats. Packing down the shoulder and keeping them active. They are my weak link.
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Post by MMX on Dec 8, 2016 12:14:09 GMT -5
12/8/2016
OS Flow and Push ups.
Not as many push ups today ( I think 7x10 sets) as my body was not as peppy recovering from yesterday. Found a new OS variation I like. Lateral Baby Crawling with rocking back deep like frog stretches. Feels good on the hips.
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Post by meguro on Dec 8, 2016 18:12:12 GMT -5
I trying to recall the source where I heard that the ideal thing is to train hard but not so that you cause stress. Now this is a idea that will be hard to sell to a knockdown karate community, but I am trying to find that balance: progressing but not stressing.
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Post by MMX on Dec 9, 2016 13:17:50 GMT -5
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Post by MMX on Dec 12, 2016 11:31:46 GMT -5
12/12/2016
Staring the SF Science plan
OS Flow
#strength10me RTGU 24kg 2/2 28kg 1/1 Hike Pass @28kg warm up OA Swings @24kg 10 min 10otm Crisp and Snappy. Felt good this morning. #strength10me - 2x32kg Farmers Walks/Crawling AMRAP- As the swing time goes up I may bump this over to PRESS day.
Feeling pretty boss after this session today. Looking forward to snappier and better swings.
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Post by MMX on Dec 13, 2016 11:08:42 GMT -5
12/13/2016 Followin the plan. OS Flow Presses 24kg x3 LR 28kg x2,2 LR 24kg x3 LR Kata between rungs. 28 feels pretty light now. This is based on a 1RM of a 32kg which is the most I can do (1-reps) After this I hope to press the 36kg for 1-2.
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Post by MMX on Dec 14, 2016 12:54:03 GMT -5
12/14/2016
OS Flow
#strength10me RTGU @20kg 4/4
OA Swings @24kg 14 min- 10otm
5 minutes leopard crawling F/B/L
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Post by meguro on Dec 14, 2016 18:11:49 GMT -5
My bum wrist definitely does not appreciate pressing the KB. I'm sure you'll get that 36 up in no time.
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Post by MMX on Dec 15, 2016 12:21:57 GMT -5
Thanks Meguro
12/15/2016
OS Flow
KB Press each arm + Kata
24kg 2,2 28kg 2,2,2 24kg 2,2
Managed to work in each Enshin Kata starting from Ryu Sui (Nidan kata) worked down to Shiro Obi no Kata between rungs.
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Post by MMX on Dec 16, 2016 11:56:20 GMT -5
12/16/2016
Had a knot most of yesterday in my left anterior deltoid. Not sure how I got it but I used trigger point on/off during the day and that seems to have helped. I also slept on my right or back instead of the left.
OS Flow- Extra rocking drills for the shoulder and frog rolls
Warm up RTGU @20kg 2/2 Tai Chi speed. Really working on the finer points,plus with the pressing on the other days I want to keep the shoulders happy.
Hike Pass drill @24kg Single Arm 16/16
Swings 12 min - 10otm @24kg
Leopard Crawling - 6 minutes non stop.
Whew. Felt good.
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Post by MMX on Dec 19, 2016 11:37:19 GMT -5
12/17/2016
Trained and taught OS at the GYM.
Came home and did my presses
24kg 4,3 28kg 3,3 24kg 3,3
Today
12/19/2016
OS Flow
RTGU @24kg 2/2
OA Swings @24kg 12 min 10otm
5 min Leopard Crawling 2f/2b/L
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Post by MMX on Dec 20, 2016 12:07:14 GMT -5
12/20/2016
OS Flow
Presses & Kata
@24kg 4,4 @28kg 2,3 @24kg 4,2
Snuck in all 7 kata between rungs. I am loving this press program. Making the 28kg feel really like and the 24kg might as well be a helium balloon. Saturday though I have to press 30kg (5lb plate taped to a 28kg bell)
Farmers Walks 2x32kg- 60'x2 and Marching for a cool down. F/B/L with 5lb pair of clubs for one run (not so heavy anymore...)
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Post by meguro on Dec 21, 2016 4:51:58 GMT -5
Use the strongest tape available, and lots of it.
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