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Post by MMX on Feb 28, 2017 16:13:50 GMT -5
2/28/2017
Wrist seems okay so far so dips can stay
OS Flow
5x10 2H KB Swings @32kg Jump Rope 6x 1min/30sec rest Deadlift
1x5 @135lbs 1x5 @155 1x5 @160 1x5 @165
Lat pull down 4x10 @120lbs
Deads felt easy.
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Post by MMX on Mar 1, 2017 11:07:05 GMT -5
3/1/2017
Long walk and OS Flow. Rest day today.
Between heavy lifting Mon-Tues and great dojo session last night. (just me and Sandan so Fast Kihon,padowrk,partner work and kumite and finished with some kata)
I ate like a beast last night.
OSU!
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Post by MMX on Mar 2, 2017 14:08:12 GMT -5
3/2/2017 OS Flow Jump Rope 6x1 min/30 (Round 5 my calf got tight so skipped the rest) Lat Pull Down 1 set of 10x120lbs between deads.(5 total) Deadlift 1x135lbs 1x155lbs 1x165 1x175 1x175 Calf is sore and tight. Might have to skip Enshin on Saturday.
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Post by MMX on Mar 3, 2017 11:47:34 GMT -5
3/3/2017
OS Flow Calf much better today but still took it a bit easy.
5 Rounds
Hollow Dips x5 2H swings x10 @32kg Goblet Squat x5 @32kg
Threw in an extra set of dips x5 for a total of 30.
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Post by meguro on Mar 3, 2017 18:14:06 GMT -5
Nice! I've been working on the hollow position too (dips, pseudo planche leans, tuck planche).
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Post by MMX on Mar 6, 2017 11:35:02 GMT -5
Yeah for sure! Hollow position is a big gateway to serious strength
Today OS Flow 7 rounds
Hollow Dips x5 Goblet Squat x5 @32kg Kata (Started Nidan and down to Shiro)
Also some shadowboxing between rounds to make sure I was fresh enough for the dips!
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Post by MMX on Mar 8, 2017 11:35:54 GMT -5
3/7/2017
OS Flow
Deads and pulls
Deadlift warm ups 5x135lbs 5x155 work 5x175 5x185 5x185
Between each set Lat pulls x10 @120lbs
Then Enshin in evening. Learned a few variations on takedowns/disarms.
3/8/2017
Rest/Recovery day
OS Flow with some extra leopard Axis crawling to smoke the abs.
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Post by MMX on Mar 9, 2017 14:42:03 GMT -5
3/9/2017
OS Flow
Deads and Lat pulls DL 1 x 135lbs 1 x 155 1 x 185 1 x 195 1 x 195
Lat pulls between Deads 10 x 105lbs Wide and close grip variations
Food.
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Post by MMX on Mar 10, 2017 12:23:41 GMT -5
3/10/2017
OS Flow
7 Rounds
Hollow Dips x 5 Steering Wheel carry @24kg x25' Goblet Squat x 5 @32kg Enshin Kata (Nidan down to Shiro)
Good stuff.
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Post by MMX on Mar 14, 2017 14:32:03 GMT -5
3/14/2018
OS Flow
Leopard Crawling F/F/LL/LR @50’ a run 5 x DCL 2x24kg bells then Rack Carry 100’ Chain Marching 50’ F/F/B/B/LL/LR Wrist feels 99% better. Not gonna chance pressing,TGU or backwards leopard for now. Will evaluate that beginning of APRIL.
3/13/2017
OS Flow
5 rounds
Hollow Dips x5 KB FSQ x5 @2x20kg SW Carry 40’ @24kg Enshin Kata (Rounds 4-5 x 2 kata)
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Post by MMX on Mar 15, 2017 11:56:45 GMT -5
3/15/2017
Great Enshin class last night.
OS Flow
Hollow Dips 5x5 Knuckle Push ups 2x10 Leopard Crawls 3 x 80' Forward SW Carries 2 x 80' Single Leg DL BW 3x5 R/L Hollow Holds 2x 30s
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Post by MMX on Mar 16, 2017 13:27:56 GMT -5
3/16/2017
OS Flow
Deads and Lat pulls
Deadlift Warm up 5 x135lbs, 5x155lbs
Deadlift work sets 5 x175,5x195,5x195,5x205lbs
Lat pull downs 5 x 10 @106lbs 5x10 @ 120lbs
Some resets between and also tested my DMP with an easy 2x24kg x 5 reps
Food today.
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Post by MMX on Mar 17, 2017 12:14:30 GMT -5
3/17/2017
OS Flow
5 Rounds
Hollow Dip x5 FSQ x 5 @2x20kg Farmer Walk 80' @2x32kg Kata
Finished off with some Elevated OS Rolls. Bonus of this roll is a nice ab stretch to counter yesterdays Dead lifts.
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Post by MMX on Mar 20, 2017 12:05:47 GMT -5
3/20/2017
OS Flow
7 Rounds
Hollow Dips x5 Goblet Squat x5 @32kg SW Carry 80' @24kg Single Leg Calf raise 5/5 Kata
Good stuff.
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Post by MMX on Mar 21, 2017 14:21:32 GMT -5
3/21/2017
OS Flow
10 Rounds-
Odds
SLDL 5/5 @24kg Backward Baby Crawl drag KB @28kg 100' Lat Pull down x10 @56kg Forward Leopard Crawl KB Drag @28kg 100'
Even
2H KB Swing x10 @40kg Backward Baby Crawl drag KB @28kg 100' Lat Pull down x10 @56kg Forward Leopard Crawl KB Drag @28kg 100'
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