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Post by MMX on May 6, 2016 12:07:35 GMT -5
5/6/2016
OS Flow
Warm up @28kg Prying GSQ x1 Hike Pass x 5 2H Swing x10 OA Swing x 5L/5R
Work sets
OTM 5 min Snatch @24kg 6L/6R OTM 5 Min 2H Swing @40kg x10
Cool down was kata.
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Post by MMX on May 9, 2016 11:27:08 GMT -5
5/9/2016
OS Flow
Warm up @32kg Prying GSQ x1 Hike Pass x5 2H Swing x10 OA Swing 5L/5R
Snatch Practice @24kg 3 x 5L/5R - focused on technique and by the 3rd set I really felt a better flow. I remembered to use the handle position that Geoff Neupert showed me and that was the key.
Work set
OA Swings 5L/5R @32kg 10 rounds @40 seconds a round- left me with about 20 seconds rest. Worked on technique but also to be as explosive as possible.
Cool down was Ryu Sui no Kata x3
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Post by MMX on May 10, 2016 11:16:53 GMT -5
5/10/2016
OS Flow
Got myself a new heavier chain @85#
#strength10me
Crawling with 85# chain forward/ backward marching x2-3 each one and the Marching with Chain and pair of 5# club bells. Last 3 minutes I did backward crawling with no chain.
Cool down was some marching with the clubs but no chain.
Whew! That chain is heavy!!
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Post by MMX on May 11, 2016 11:34:27 GMT -5
5/11/2016 OS Flow Warm up @28kg Prying GSQ x1 Hike Pass x5 2h Swing x10 OA Swing R/L x10 Work sets Snatch @24kg 7L/7R OTM 5 min OA Swing @28kg 8L/8R OTM 5 min It's only 10 minutes. Cool down was Ryu Sui no Kata
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Post by meguro on May 12, 2016 8:39:11 GMT -5
I suppose you can attach a kb to your chains for more fun, if you don't mind the furrows in your lawn.
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Post by MMX on May 12, 2016 11:34:36 GMT -5
Yes and people do that! Aleks Salkin has crawled pulling over 400# chain+bells.
5/12/2016
Tired and sore today
OS Flow
Kata sounded good.
Enshin Kata Shiro Aoi Kiiro Midori Cha Kogeki Ryu Sui
Then Ryu Sui x2 again
Then I hit the bag for a few combinatons
About 20 minutes total between Kata and Bag work.
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Post by MMX on May 13, 2016 11:55:21 GMT -5
5/13/2016
Still a bit stiff from Wednesday mornings work.
OS flow with extra rolling thrown in
Warm up @24kg Prying GSQ x1 Hike Pass x5 2H Swing x10 OA Swing R/L x5
Work sets Clean to Press 5 x 1,2,3 OA Swings 10R/10L OTM 5 minutes
Man I missed pressing. Swings went well. Really dug deep into the hinge to explode.
Cool down was work on Midori and Ryu Sui no Kata.
Start my Snatch Testing next week (final week to finish)
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Post by MMX on May 16, 2016 11:22:46 GMT -5
5/16/2016
Test week. I only have till the 21st
OS Flow
Warm up @24kg Prying GSQ x1 Hike Pass x5 2h Hike Pass x5 R/L Swing/High pull/Snatch x1 each x2 rounds Snatch 3 R/L
Work set
5 minutes - Snatch @24kg
Total count was 83
Got tired on the last 2 rounds 10/10 and the dang dog came over too.
I may also do 12/12 - 12/12 - 12/12 -9/9 - 9/9
Wednesday the dogs have to stay inside.
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Post by MMX on May 17, 2016 11:13:20 GMT -5
5/17/2016
Recovery day OS Flow Enshin Kata Shiro-Kogeki x1 each Then Ryu Sui x2 After that about 10 min of bag work.
maybe 25-30 minutes tops today.
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Post by MMX on May 18, 2016 12:09:43 GMT -5
5/18/2016
OS Flow Warm up @24kg Prying GSQ Hike Pass 2h x5 Hike Pass R/L x5 Swing/Snatch/Swing/Snatch L/R x5 rounds
Work set Snatches 5 min. Attmepted this with the following rep sceme. 10/10,9/9,8/8,7/7,6/6,5/5,5/5
Tore a bad callus on the 7/7 and had to stop. Good news is I still had 1:30 min to go so that should have worked had I not tore.
Cleaned up and refueled and I will do it Fri and Sat if I have too.
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Post by MMX on May 19, 2016 11:44:15 GMT -5
5/19/2016
OS Flow
Felt like playing with TGU's today.
20kg L/R x1 24kg L/R x2 28kg L/R x2
Then Enshin Kata - Ryu Sui x 2 fast and x1 slow.
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Post by meguro on May 20, 2016 5:13:50 GMT -5
Hand health is a B**** when you're doing lots of reps of the snatch. Hope you're good to go for the test.
I was thinking how the snatch test is basically a Tabata from hell. A wall clock with a sweep second hand would be a help for pacing. At least I wish I had one. I use my g-shock for timing and it's hard to see when in the middle of all that swinging.
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Post by MMX on May 22, 2016 9:56:47 GMT -5
I went in on Saturday to test. Danny wrapped my hand as best we could.
Started out great and was right I pace till about rep 81 and the hand wrap tore and the callus tore again but kept going and got to 95. Had my hand not been messed up I would have nailed it. My coach is asking for an extension.
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Post by meguro on May 22, 2016 12:56:53 GMT -5
That sucks. It's good to know you have it in you though. Next time for sure.
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Post by MMX on May 23, 2016 11:10:55 GMT -5
5/23/2016
I think my kids gave me the cold they had last week. Feeling tired and sore throat today. Just took my dogs for a walk and did some OS flow.
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