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Post by MMX on Dec 12, 2017 18:05:47 GMT -5
12/11/2017
Os Flow
El Push Up 3x12 Pull up Negs 5x4 Pbar support holds 3x60sec BW Rows 5x8 @1.5 reps El Bench Dips 5x12 One Leg Tuck Dragon Flags 2x2/2 BW Squats x20 wide x20 Narrow KB Lunges4 x 5/5 @2x18kg
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Post by MMX on Dec 14, 2017 18:45:39 GMT -5
12/14/2017
Os flow
12/13/2017
Os Flow Pinched for time so did some Supersets
Push Ups x15 Pull Up Neg x3 > Superset x5
Pbar Holds 40s One Leg Tuck Dragon Flags 2/2 > x3 SS
El Bench Dips x10 BW Rows x8 @1.5reps > x4 SS
BW Squats x20 wide x20 narrow KB Lunges 2x5/5 @2x18kg
12/12/2017
Os Flow Os play
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Post by MMX on Dec 18, 2017 13:09:35 GMT -5
12/15/2017
OS flow
El Push Up 3x12 KB Arm Bar 2/2 @10kg 20 sec hold Neg Pull Up 8x3 Pbar 3x40s holds 1 leg Tucked Dragon Flags 3x2/2 El Bench Dips 4x10 Bw rows 4x8 @5 sec neg Leopard Crawls with 200# chain 6x20 yards
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Post by MMX on Dec 20, 2017 11:45:23 GMT -5
12/19/2017
Os Flow KB fun Farmers Carry x80 yards @2x24kg Rack Carry x80 yards @2x24kg Rack/Farmer 40 yards then Farmer/Rack 40 yards @2x24kg Waiters Walk 80 yards R then L with 20kg
12/18/2017 De-load week Os Flow
El Push Ups 3x8 BW Rows 3x8 5 sec neg Leopard Crawling Forward/Backward 4 rounds 20/20 yards
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Post by MMX on Dec 21, 2017 15:30:13 GMT -5
12/21/2017
OS Flow Fun with KBs SLDL 2x5/5 @24kg 2H Swings 2x15 @24kg DL @2x24 x5 DL @2x32 3x5 KB Windmills 5/5 @14kg KB Armbar 2/2 @14kg
12/20/2017
OS Flow
El Push Up 5x12 BW Ring Row 5x8 @1.5 reps
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Post by MMX on Dec 27, 2017 12:42:45 GMT -5
12/22/2017
Os Flow kb arm bars 2/2 @12kg El Push Up 3x12 Band Pull Ups/slow negs 5x4 Pbar Dips 5x3 1 leg tuck dragon flags 3x2/2 El pike Push up 3x5 BW Rows 4x8 @1.5 reps BW Squats 20w/20n Deep Step ups 3x 8/12
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Post by MMX on Dec 28, 2017 15:31:23 GMT -5
12/28/2017
Os Flow
Goblet Squat x5 @24kg SLDL 6/8 @24kg x2 KB Farmer Lunges 3 x 5/5 @2x18kg Leopard Crawling 4x20 yards @165#
12/27/2017 OS Flow El Push Up 3x12 Arm Bar 2/2 @14kg Band Pull Ups with 5 sec Neg 5x4 Pbar Dips 5x1,2,3 One Leg Tuck Dragon Flag 3x2/2 Feet El Pike Push Up 3x5 BW Rows 4x8@1.5 reps
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