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Post by MMX on Apr 19, 2016 11:18:07 GMT -5
4/19/2016
OS Flow
Warm up @28kg
Prying GSQ x1
2h Hike pass x10
2h Swing x10
Clean and Press 2x3 L/R
24kg OA Swing x10 L/R
Work set
5 min Snatch 7/7 OTM
Not bad. Traps are sore from goofing around Sunday with the One Arm Push up assistance with the med ball.
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Post by MMX on Apr 20, 2016 11:25:25 GMT -5
4/20/2016
I did something to my mid back and last night sleeping was awful. I think Sunday when I was playing with ONE ARM push ups using a med ball for assistance I got a little to enthusiastic and strained my lower traps/lats. Dojo was okay but I could feel it and sleeping last night was terrible. 600mg of Ibuprofen is helping so pretty sure it is just bad muscle pain. Gotta remember Dan John - Keep the goal the goal!!!
Just some light OS and breathing.
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Post by MMX on Apr 21, 2016 11:34:05 GMT -5
4/21/2016
Much better but neck still a bit stiff. Just some OS flow. Maybe tomorrow I can use the KB's again.
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Post by MMX on Apr 22, 2016 11:10:53 GMT -5
Almost back to normal, do not want to chance loading while moving with KBs so something different today.
4/22/2016
OS Flow
#strength10me set 1
Marching with Pair of clubs and 60# chain on the harness forward/backward/laterally
#strength10me set 2
Farmers walk 2x24kg bells and 60# chain on the harness - Short rest between 100' runs to rest the arms.
Felt like a million bucks afterward.
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Post by MMX on Apr 25, 2016 11:33:10 GMT -5
4/25/2016
Still having some discomfort in the middle back area but not as bad.
OS Flow
#strength10me
set 1
Suitcase carry 1x28kg bell L and then R also pulling 60# chain
#strength 10 me
set 2
Marching Forward/Laterally and backwards using one arm pull and then a few sets of marching with the pair of clubs also all loaded with the 60# chain.
Called my doc and no openings till next Monday. Trying to get on a waiting list. Just want to make sure if it is muscle pain or a knocked myself out of alignment...
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Post by MMX on Apr 26, 2016 11:17:28 GMT -5
4/26/2016
Almost back to normal. Whew. May not even need the doc.
OS Flow
#strenth10me set 1
Farmers Walk 2x24kg + 60#chain one way and then drop the bells and backward march one arm reverse chain pull x repeat
#strength10me set 2
Farmers Walk 2x24kg + chain for 2 lengths and then drop bells for lateral or backwards march x repeat.
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Post by meguro on Apr 27, 2016 8:06:33 GMT -5
You home training makes me wish I had a yard.  |
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Post by MMX on Apr 27, 2016 12:40:45 GMT -5
Yeah Meguro it is nice.
4/27/2016
OS Flow
#strength10me
Baby crawl forward and backward 10 minutes
Been doing some hollow position holds and they make tremendous core power builders! Gonna keep that in the mix
Dojo last night I noticed my side kicks were going much higher/easier - Lateral chain marching for the win!
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Post by MMX on Apr 28, 2016 11:14:08 GMT -5
4/28/2016
99% better. Slept great!
OS Flow
#strength10me x 2 rounds
Round 1 - Crawling with 60# chain Forward/Backward and Marching
Round 2 - 60# chain again - Lateral crawling x2 and then Marching with clubs for a few runs and then full on chain sprints.
Cool down was Ryu Sui and Midori obi no kata.
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Post by MMX on Apr 29, 2016 11:22:44 GMT -5
4/29/2016
Did not sleep as well as my dogs woke me up at 4am being turkeys.
OS flow- threw in some Hindu push ups to try and stretch my neck a bit more.
#strength10me set 1
Farmers walks 2x24kg bells and 60# chain alternating walks with and without bells.
#strength10me set 2
Just chain for crawling forward/backward and marching forward/backward alternated in too.
Cool down was just walking
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Post by MMX on May 2, 2016 11:34:07 GMT -5
5/2/2016
OS Flow
Warm up
TGU x 2 L/R @20kg
GSQ x1 @28kg
Hike Pass @28kg x10
2h Swing x10 @28kg
work set
5 min OTM 10L/10R @24kg
Waiters walks x1 each arm for 1 min.
Swings took me pretty good but I feel good that I can nail 100 swings in 5 minutes with the 24 with 30 seconds rest each round. That SHOULD get me 20 snatches each round with at least 10 seconds rest each round. 19 days is what I have left in time to finish the 5 minute snatch test. Each day counts.
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Post by MMX on May 3, 2016 11:25:18 GMT -5
5/3/2016
OS Flow
4 Rounds @ 5 min each with 30 seconds rest
R1- Forward Crawl 100' with 60# chain pull unders and backwards march with pulling chain
R2- Chain Sprints and lateral chain marching
R3- Backwards Spider Man crawl with chain (worst 5 minutes in a long time.)
R4- Chain marching with pair of 1# indian clubs forward and backward.
Fin.
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Post by meguro on May 4, 2016 5:05:00 GMT -5
You make me want to take up the 5 min challenge myself. |
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Post by MMX on May 4, 2016 11:32:10 GMT -5
It is a good time! I normally do 2 x10 min rounds but I wanted to do more switching and needed the 30 seconds to change the clips or chains out.  5/3/2016 Dojo 4 Black belts and a Green belt. We did Stretches and Kihon in about 15 minutes. Lots of sabaki work,kata work,pad work and some sparring. Was a cracking one for sure. I ate like a beast when I got home. 5/4/2016 OS Flow Warm up @28kg Prying GSQ x1 Hike Pass x10 2h Swing x10 Work sets set 1 Snatch 5R/5L OTM 5 min @24kg Swing 7R/7L OTM 5 min @28kg Farmer walks 1x28kg R - 1x24kg L then switch sides after one perimeter walk. Ryu Sui no Kata |
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Post by MMX on May 5, 2016 11:29:45 GMT -5
5/5/2016
OS Flow
#strength10me
Farmers Carry with 2x24kg bells and 60# chain on harness
forward crawling with chain
backward with chain
pick up bells for another carry
lateral crawls with chain
pick up bells for farmers carry
reverse march dragging chain one arm each side
Farmers carry again
Cool down was Indian Club marching 2 min and then Ryu Sui no Kata
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