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Post by MMX on Mar 30, 2016 11:26:00 GMT -5
3/30/2016
OS Flow
10 Minutes Baby Crawl with 10# head weight
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Post by MMX on Mar 31, 2016 11:44:37 GMT -5
3/31/2016
OS Flow
Warm Up 1@28kg Goblet Squat x1 TGU x 1 R/L OA Swings R/L x10
Work Set 2x24kg 10x1 FSQ 1x5 DCL
Worked on Ryu Sui kata between sets and at the end.
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Post by MMX on Apr 1, 2016 11:10:15 GMT -5
4/1/2016
Just some OS flow today.
Doing my make up tests for SFG tomorrow AM and then Enshin. Gonna be busy and sore.
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Post by MMX on Apr 4, 2016 10:42:05 GMT -5
4/2/2016
Saturday I did my retest and have the skills nailed but missed the 5 minute snatch test again. I think I tried to go to hard at first and gassed myself out early. Gonna try some pacing sessions at home.
4/4/2016
OS Flow
Warm Up set @24kg Goblet Squat x1 2h Swing x10 OA Swing R/L x10 each
Work set
2x24kg
5x3 FSQ
Between sets was Ryu Sui kata practice.
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Post by MMX on Apr 5, 2016 11:15:53 GMT -5
4/5/2016
OS Flow
Warm up sets @24kg Goblet Squat x1 2H Swing x10 OA Swing L/R x10 each
Work Sets 2x24kg 11 rounds @ 1:10 Odds DSW x10 Evens DPP x6
Figured out that making sure my shoulders stay packed during the DSW results in far less forearm discomfort. Gonna make sure I keep that going forward.
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Post by MMX on Apr 6, 2016 11:22:00 GMT -5
4/6/2016
OS Flow
Lateral Baby Crawls with head weight. Took wide strides 5 min Forward/backward baby crawls 3 min Leopard Axis Crawls 2 min
Standing Cross crawls.
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Post by MMX on Apr 7, 2016 12:30:29 GMT -5
4/7/2016
OS flow
Warm up sets @24kg Goblet Squat x1 2h Swing x10 OA Swing L/R x10 each
Work sets 2x24kg 10x2 FSQ Worked on Ryu Sui kata between sets
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Post by MMX on Apr 8, 2016 11:59:48 GMT -5
4/8/2016
OS Flow
Warm up sets @28kg Goblet Squat x1 2h Swing x10 Clean to press 3x1 R/L
Work sets 2x20kg (grabbed another 20kg yesterday for endurance work)
15 rounds @ 1:10 Odds were DSW x10 Evens were DPP x10
Smokey Joe in a good way.
Cool down was Shiro and Midori Obi no Kata slowly.
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Post by MMX on Apr 11, 2016 11:07:17 GMT -5
4/11/2016
OS Flow
Warm up sets @24kg Prying GSQ x1 2h SWG x10 Snatch x10 L/R
Work sets 2x24kg FSQ 6x3
Worked on Ryu Sui kata between sets
Spiderman Crawl for a cool down.
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Post by meguro on Apr 12, 2016 7:24:00 GMT -5
I'm curious about your 5 min snatch test prep, MMX. Volume, I would think, is the key. Without a coach, I volumed myself into elbow problems (too much rotation at the top).
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Post by MMX on Apr 12, 2016 11:17:24 GMT -5
Funny you bring that up meguro. I have till May 21st to do just that part. I contacted my local SFG Team Leader and my remote coach to mix the plans. I feel I need way more time with the Snatch to feel comfortable with it. Strong days will be my FSQ and some Warm ups. Condition days will just be Snatches with some Warm up presses. 4/12/2016 OS Flow Warm up @28kg Prying Goblet Squat x1 OA Swing x10 L/R Clean to Press 2x3 L/R Work set @24kg Snatch x6 L/R OTM 5 minutes (60) Manageable on the snatches. I need to really work on getting the bell further on the backswing. That should make the rest much easier.
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Post by MMX on Apr 13, 2016 13:52:09 GMT -5
4/13/2016
Recovery day OS style.
OS Flow in detail
Head Control up/down and side/side with 10# head weight Rocking with #10 Segmental Rolls Arms/Legs Dead Bugs x40 with pair of 5# clubs Marching Forward/backward/laterally 4 minutes with pair 5# clubs OS Push Ups x10 10 minutes Baby Crawl Forward/Backward/laterally 10# head weight and super super slow. 10 x Bird dog cross crawls Fin
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Post by MMX on Apr 14, 2016 12:56:24 GMT -5
4/14/2016
OS Flow
Warm up @24kg
Prying GSQ x1 2H Hike pass x5 to x 5 dead stop swings OA Swing x10L/R after 5 hike pass each side
Work set 2x24kg FSQ 10x2
Worked on Ryu Sui kata in pieces between sets and then x2 as a cool down.
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Post by MMX on Apr 15, 2016 11:41:48 GMT -5
4/15/2016
OS Flow.
Added these into the mix and they are fun and challenging.
Warm up sets @28kg Prying GSQ x1 2h Hike pass x5 (this is really helping the back swing of Swings/Snatches/Cleans) 2h Dead Stop Swing x5 OA Hike pass x3 each side OA Swing x10 R/L Clean and Press 2x3 L/R
Work set @24kg Snatch L/R 6/6 OTM 5 minutes.(had a good 30 seconds rest each round) Much much easier than Tuesday. Time under this exercise and weight I feel will get it done. next week is 7/7
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Post by MMX on Apr 18, 2016 11:05:48 GMT -5
4/18/2015
OS Flow
Warm up @24kg Prying GSQ x1 2h Hike Pass x10 2h Dead Stop Swing x10 OA Swing L/R x10 each
Work Set 2x24kg FSQ 7x3
Between sets was Ryu Sui kata practice.
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