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Post by MMX on Jan 4, 2018 15:54:41 GMT -5
Kickin off the new year
1/3/2018
Os Flow
El Push Up 3x15
KB arm bar 2/2 @14kg
Band Pull Ups 5x4
Pbar Dips 5 x3,2,1
BW Rows 4x8 @1.5
Pike Push up 4x4
Reverse Ring Flys 3x5
1/2/2018
Os Flow
10 min non stop Leopard Crawl F/B/L - Smokey!
KB will be returning mixed with BW training starting Friday!
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Post by MMX on Jan 8, 2018 11:19:09 GMT -5
1/8/2018
Busy day so got a quick one in the AM maybe more in the PM…
OS Flow
KB Arm Bar @14kg 2/2
TGU 1/1 @20kg
Supersets
El Push Up x12 / Band Pull up x3 - 5 Rounds
Pbar Dips x5/ BW Rows x8 with 5 sec negative
1/5/2018
Arm bars 2/2 @ 14kg
TGU 3/3 @16/20/24/24kg
Push up x12/band pull up x3 SS x5
Dead stop swing 3x5 @28kg
2h Swing 5x10 @24kg
BW rows 4x8@ 1.5
Reverse ring flies 4x5
Crawling leopard f/b/ll/lr
Ring bicep curls 4x5
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Post by MMX on Jan 13, 2018 9:39:53 GMT -5
01/12/2018
Arm bars 2/2 @ 16kg
TGU 2/2 @24kg
Pull up 6 sets x3 SS
Push up 6x12
Chain crawling 5x20 yards @95lbs
Chain marching 4x20 yards @95 lbs
BW rows 4x8 w/3sec neg
One Leg tuck Dragon flags 3x4
1/10/2018
Arm bars 2/2 @ 16kg
TGU 4/4 @24kg
band pull up 6x4
El Push up 4x12
2h Swing 5x10 @24kg
BW rows 4x8@ 1.5
Hang knee raise 3x8
Lat pulls 5 sets @120lbs
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Post by MMX on Jan 18, 2018 15:34:16 GMT -5
Lats are really coming along and my dips are feeling easier. This is great so far. Been reading so many books on bodywieght training beween the Kavadlo stuff and some books by Anthony from his site www.bodyweightmuscle.com/1/17/2018 OS Flow KB Arm Bar 2/2 @14kg Waiter Carry 16kg 2/2 @20yds Push Up 4x12 Band Pull Up 4x3 Dips 7x4 BW Row 8x8 w/3 sec neg BW Squat 2x20 Step Up 2x10/15 Bul Split Squat 2x 8/10 Indian Club marching 4x20 F/B/LL/LR 1/15/2018 OS flow KB Arm Bar 2/2 @14kg TGU 3/3 @24kg Push Up 3x12 Close Band Pull Up 7x3 Chain Crawling 4x20 yards Dips 5 x 4 BW Rows 3x8 w 3sec neg Dragon Flag One leg Tuck 3x2/2 Chain Marching 6x20 |
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Post by MMX on Jan 25, 2018 17:07:08 GMT -5
1/24/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 3/3 @24kg
Push Up 4x12
Band Pull Up 5x4 (CHEST TO BAR NOW! ITS WORKING!!)
Tuck 1 leg Dragon Flags 3x4/4
Dips 4x4
BW Row 4x8 w/3 sec neg
BW squats 2x20
Step ups 2x 10/12
KB lunge 2x 10 @ 2x18kg
1/22/2018
OS Flow
KB Arm Bar 2/2 @14kg
TGU 3/3 @24kg
Push Up 6x12
Band Pull Up 6x3
Dips 4x4
BW Row 4x8 w/3 sec neg
Leopard Crawing
Chain marching
1/19/2018
OS Flow
KB Arm Bar 2/2 @14kg
TGU 3/3 @24kg
Push Up 3x12
Band Pull Up 5x3
Dips 3x4
BW Row 4x8 w/3 sec neg
Dragon flag tuck leg 3x2/2
Step Up 2x10/15
Bul split squat 2x8/10
Chain marching
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Post by meguro on Jan 26, 2018 18:34:05 GMT -5
Negs and static holds baby!
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Post by MMX on Jan 30, 2018 15:25:54 GMT -5
1/29/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 2/2 @24kg
Skill Work
Ring HOLDS sec(4x15)
L-Sit Feet Supported sec (3x20)
Push Up 3x12
Band Pull Up 4x3
Feet Elevated Bench dip 5x10
BW Row 5x5
Squats 2x20
Split squats 4x10/15
Chain Lateral Marching 20/20 yards
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Post by meguro on Feb 1, 2018 10:08:00 GMT -5
Ya got me thinking about rings!
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Post by MMX on Feb 15, 2018 16:45:22 GMT -5
Hehe good stuff!
2/14/2018
OS Flow
2x5 Ring Reverse Flys
3x8 Ring Turn out Push Ups
3x8 Ring BW Rows
3x8 Ring Bicep Curls
3x8 Ring Tricep Extensions
Leopard Crawl Lat L/R 20/20yards
Leopard Crawl F/B 20/20yards
Fin
2/12/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 3/3 @24
Push Up 3x12
Band Pull Up 5x3
BW row 4x6
El Bench Dip 5x10
SLDL @2x12kg 3x5/8
Leopard Crawls
Chain Marching
2/9/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 2/2 @24
Skill Work
Ring HOLDS 6x10 sec(2x30)
L-Sit Feet Supported 6x10 sec (2x30!)
Inverted Hang? 4x15 Sec (2x30)
Push Up 3x8
BW row 3x8
Crawling
2/7/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 2/2 @16kg
Skill Work
Ring HOLDS 6x10 sec(3x20!)
L-Sit Feet Supported 6x10 sec (2x30!)
Inverted Hang? 4x15 Sec (25/25/20)
Push Up 3x8
Band Pull Up 5x2
Ring tri dip 5x10
BW Row 4x6
PM
Leopard Crawling
kB squats
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Post by MMX on Feb 22, 2018 16:46:51 GMT -5
2/21/2018
OS Flow
2x5 Ring Reverse Flys
3x12 Push Ups
3x8 Ring BW Rows
3x8 Ring Bicep Curls
3x8 Ring Tricep Extensions
2x20 BW Squats
2x12/12 Split Squats
2x10/10 single leg glute bridge
Farmer Carries 3x40 yards @ 2x28kg KB
2/19/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 2/2 @24kg
Flex hang 3x 15 sec
Ring Turn out Push Up 3x8
BW row 3x8
KB sldl 8/10 x3 @2x12kg
Crawling F Leopard
2/16/2018
OS Flow
KB Arm Bar 2/2 @16kg
TGU 2/2 @20kg
Skill Work
Ring HOLDS 6x10 sec(2x30)
L-Sit Feet Supported 6x10 sec (2x30!)
Inverted Hang? 4x15 Sec (2x30)
Ring Turn out Push Up 3x8
BW row 3x8
kB sldl 8/6 x3
Crawling
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Post by MMX on Mar 5, 2018 9:10:02 GMT -5
Last week was a deload. Just lots of OS and some goofing around the gym. This week back to the rings.
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