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Post by MMX on Sept 22, 2017 12:31:56 GMT -5
9/22/2017 OS flow 5 Rounds Leopard Crawl Forward 2x20yards @85# load Arrow Push up x8 w 5 sec neg Aus Pull up x8 w 5 sec neg Dats it.
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Post by MMX on Sept 26, 2017 15:30:40 GMT -5
9/25/2017
OS Flow Knuckle Push Up 3x12 GMB Ring Row 3x5 (https://www.youtube.com/watch?v=cJ471MUCBww&feature=youtu.be) Wall Handstand 2 x20 sec Hanging Knee Raise 3x12 (on ab straps) Squat 2x20 Archer Squat 2x5/5 Step up 2x12/12 Split squat 2x12/12 Candlestick bridge 2x5/5 Arrow Push ups 4x5 slow eccentric Lat Pull down 4x10 @120lbs bar to lower chest
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Post by MMX on Sept 27, 2017 12:44:18 GMT -5
9/27/2017
OS Flow Knuckle Push Up 3x12 GMB Ring Row 3x5 Wall Handstand 2 x20 sec Hanging Knee Raise 3x12 on bar Squat 2x20 Archer Squat 2x5/5 Step up 2x12/12 Split squat 2x12/12 Candlestick bridge 2x5/5 Arrow Push ups 4x5 slow eccentric Lat Pull down 4x10 @120lbs bar to lower chest
9/26/2017 OS Flow
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Post by MMX on Sept 28, 2017 18:48:22 GMT -5
9/28/2017 Os Flow Froggers Side Monkey crawl Frog Stands 4 x 20 sec holds Wall Handstands 2 x 20 sec holds
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Post by MMX on Sept 29, 2017 12:17:02 GMT -5
9/29/2017
Os Flow Push Up 4x10 GMB Ring row up 3x5 Wall Handstand 2 x25sec Hanging Knee Raise 3x8 Prisoner Squat 2x20 Archer Squat 2 x 5/5 Step Up 2x 12/12 Split Squat 2 x 12/12 Candlestick Bridge 2x5/5 Bench Dips 4x10 Lat pull downs 4x10 @120#
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Post by MMX on Oct 2, 2017 15:02:56 GMT -5
10/2/2017
OS Flow Feet Elevated Knuckle Push Up 3x12 GMB Ring row up 3x5 Wall Handstand 2 x25sec Hanging Knee Raise 3x8 Prisoner Squat 2x20 Archer Squat 2 x 5/5 Step Up 2x 12/12 Bulg Split Squat 2 x 12/12 Pbar Dips 5x5 Lat pull downs 5x5 @132#
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Post by MMX on Oct 5, 2017 16:11:17 GMT -5
10/5/2017
OS flow Sore lats today...
10/4/2017
Os Flow Knuckle Push up 4x10 Pull Up x1 - 4x 5 sec Negative pull up x 5 sets BW Row on rings 5 x8 Wall Handstand 2 x 30 sec Hanging Knee Raises 3 x10 Bench Dips 5x10 Lat pull downs 5x10 @108#
*No legs as I spent an hour learning technique/working on C2 Rower with another coach.
10/3/2017
OS Flow OS Ab Breathing exercises GMB Bear Crawls 2x20yard Leopard Crawl 20y F,20y BW
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Post by MMX on Oct 11, 2017 11:23:18 GMT -5
10/10/2017 OS Flow GMB Bear crawls Pike Handstands 3 x30sec
10/9/2017
Os Flow Knuckle Push up 2x20 Pull Up x1 with x 5 sec Negative x 5 sets GMB Ring Row on rings 5 x5 Wall Handstand 2 x 30 sec Hanging Knee Raises 3 x10 Prisoner Squat 2x20 Archer Squat 2 x 5/5 Bench Pistol 2 x 5/5 Bulg Split Squat 2 x 15/15 Bench Dips 5x10 Lat pull downs 5x10 @108#
10/6/2018 Os Flow Knuckle Push up 3x12 GMB Ring Row on rings 5 x5 Wall Handstand 2 x 30 sec Hanging Leg Raises 3 x5 Prisoner Squat 2x20 Archer Squat 2 x 5/5 Step Ups 2 x 15/15 Bulg Split Squat 2 x 15/15 Pbar Dips 4x6 Lat pull downs 4x6 @120#
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Post by MMX on Oct 17, 2017 15:49:37 GMT -5
10/16/2017
Push ups wider stance 3x12 Pull up with 5 sec neg 5x3 Hand Stands w/Wall 2x30sec Hang Knee Raises 3x10 Leopard Crawls,Skipping,Marching with 2# pair clubs GMB Ring rows 5x5 Bench Dips 5x10 Lat pull down 5x6 @120#
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Post by MMX on Oct 20, 2017 12:48:46 GMT -5
10/20/2017
OS Flow
4 Rounds
Push ups (a bit wider stance) x15 Pull up Negatives 5 sec count x5 Leopard Crawl 2x20 yards with 100# chain
Simple but not easy. (and 30 minutes total)
10/19/2017
OS Flow
10/18/2017 OS Flow
Push Up 3x12 Pull up Neg 5x4 (5 sec count) Hang Knee Raise 3x12 Handstand Holds (wall) 2x30 sec Squat 2x20 Step Ups 2x15/15 Split Squat 2x10/10 CandleStick Bridge 2x5/5 BW Rows 5x5 Arrow Push up 5x5 Lat pulls 5x6 @120#
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Post by MMX on Oct 24, 2017 17:08:52 GMT -5
10/24/2017
OS Flow.
Playing with OS Getups. Will post video later.
10/23/2017
OS Flow
Push Up 3x15 Pull up Neg 5x3 (5 sec count) Hang Knee Raise 3x12 Handstand Holds (wall) 2x30 sec Squat 2x20 Step Ups 2x15/15 Split Squat 2x10/10 CandleStick Bridge 2x5/5 BW Rows 5x5 Arrow Push up 5x5
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Post by MMX on Oct 26, 2017 16:12:58 GMT -5
10/25/2017
OS Flow 5 Rounds of
Chin up x 2 on rings w/ 5 sec neg Feet Elevated Push up x15 BW Rows x5 with 5 sec negatives Spider-Man Crawl x40 yards
Gonna mix in more OS with BW drills and work on the basics for a bit. Focus on core and lats.
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Post by MMX on Nov 2, 2017 18:31:19 GMT -5
I had food poisoning or something that wiped me out MONDAY 10/30 and 10/31.
Wednesday I did not train really. Just some OS flow and movement. Same today.
I will put in some training tomorrow.
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Post by meguro on Nov 5, 2017 18:29:55 GMT -5
Chipotle? Hope all is well.
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Post by MMX on Nov 6, 2017 11:25:03 GMT -5
11/3/2017
OS Flow
5 Rounds
Push Ups x15 Band assisted Pull ups x5 BW Rows on Rings x8 Leopard Crawl 2x20 yards (odds were Forward,Evens-Laterally)
Then 3 rounds of Hanging Knee Raise x12 Bicep Curls x10 @2x25lbs
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