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Post by MMX on Mar 23, 2017 14:09:06 GMT -5
3/22/2017
OS Flow
Variety Day.
Knuckle Push Ups x10 Archer Push Ups 3/3 x4 Crawling Forward/Backward/Laterally
3/23/2017
OS Flow
Deadlifts and Lats
Deadlift Warm ups 5x135 lbs, 5x155lbs
Work sets 4x205lbs
Between sets rest and x8 lat pull down with 120lbs
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Post by MMX on Mar 24, 2017 11:40:34 GMT -5
3/24/2017 OS Flow 5 Rounds Hollow Dips x6 2x20kg Front Squats x5 into Rack walk @80' Kata Bonus Round - DIP out- 9 reps. Just a test.
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Post by meguro on Mar 26, 2017 7:54:31 GMT -5
Dip out? I don't know that one.
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Post by MMX on Mar 27, 2017 11:44:12 GMT -5
meguro it was just how many Dips I could do before I got to failure. 3/27/2017 OS Flow 5 Rounds Hollow Dips x7 Hanging Knee Raise x5 Goblet Squat x5 @32kg Farmer walk 80' @ 2x32kg Kata Picked up "Raising the Bar" by Al Kavadlo. Great stuff if you are interested in Bar Calisthenics. ( Dips,pull ups, levers, etc )
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Post by meguro on Mar 29, 2017 8:48:20 GMT -5
Cool! dips aren't happening for me today after my training partner put on some over enthusiastic arm-bars the other day.
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Post by MMX on Mar 30, 2017 14:03:44 GMT -5
3/29/2017
Had the day off from the office.
Took my Son to the park. I did OS Flow and then various rounds of DIPS, Hanging Knee raises and Monkey bar work. He played on all the slides and some monkey bars. Then we both crawled the hills (well he got distracted by bugs and what not) It was a great morning in the sun.
3/30/2017
OS Flow De-Load week Deadlifts in LBS 1x5 @135 1x5 @155 5x5 @185
Between Deadlifts there were 1x10 Lat pull downs @120lbs
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Post by MMX on Mar 31, 2017 11:40:09 GMT -5
3/31/2017
OS Flow
5 Rounds
Dips x7 HKR x5 KB FSQ x5 @2x20kg Rack Walk after with 2x20kg @ 80' Kata
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Post by MMX on Apr 3, 2017 11:59:54 GMT -5
4/3/2017
Really inspired by Al Kavadlo and OS today
OS Flow
5 Rounds
OS Elevated Rocking Push Ups x10 HKR x5 Hollow Dips x5 Close stance BW Squats x5 One Leg Elevated Rocking 5/5 Crawling F/B/L 80' Kata
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Post by MMX on Apr 4, 2017 16:13:15 GMT -5
4/4/2017
OS Flow
Get ups 3/3 @24kg (Right wrist still not a big fan of these for now.) Lat pull Downs 7x10 @120lbs SLDL 5 x 5/5 @24kg
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Post by meguro on Apr 4, 2017 18:16:32 GMT -5
Al Kavadlo is one of those YT personalities I thought I might spot walking around NYC. . . Shirtless. This is another calisthenics guru I follow.
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Post by MMX on Apr 7, 2017 10:53:11 GMT -5
4/6/2017
OS Flow
Deadlifts,Latpulls and Elevated Rocking Push Ups close grip
Set 1
DL 5x135lbs LP 10x120 lbs RPU 1x10
Set 2 DL 5x185lbs LP 10x120lbs RPU x10
Set 3 DL 5 x 205lbs LP 10x120lbs RPU x10
Set 4-5 DL 5x215lbs LP 10x120lbs RPU x10
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Post by MMX on Apr 10, 2017 12:03:13 GMT -5
4/7/2017 OS Flow 5x10 Rocking Push Ups Isometric Back Bridges 5x5 Hanging Knee Raises 5x10 Close Grip Push Ups Various Crawling sets with 90# of chain 4/10/2017 OS Flow Park time. 5x10 Rocking Push ups 5x10 Knuckle Push ups Various Leopard crawls for distance Sprints/jogging Tennis elbow flairing up on my left so no pull ups for now.
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Post by meguro on Apr 11, 2017 9:58:22 GMT -5
Target the trigger points in your triceps, or forearm flexors for that elbow pain. works for me.
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Post by MMX on Apr 11, 2017 16:29:30 GMT -5
Yeah I am guessing it is the forearm flexors. Will consult my Trigger point book tonight after Enshin.
4/11/2017
Just some OS Flow and Seated "N" Sits-(regression from L-Sits)
Gonna back off some of my training and really get to basics and have Tues-Thurs be more recovery/play days.
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Post by MMX on Apr 12, 2017 11:08:19 GMT -5
4/12/2017
Good training last night at Enshin.
Forearms and Triceps sore. I am gonna guess from all the "N" sit holds I did yesterday. Went on an extra long walk with my dogs. Lots of OS Flow with extra Windshield Wipers and some seated drills with the head weight on. Probably do more crawling at the gym later.
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