Speed and Strength Always

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Fri Dec 14, 2012 10:18 pm

Thur. Dec.13

Warm Up

SL Axle Deads- 5, 8, 13 x 153#
alternated w/
Chin Ups- 5, 8, 5

Deadlift- 3x295, 3x295, 2x295, 3x295, 3x295

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Fri Dec 21, 2012 9:25 pm

Fri. Dec.21

AM

Tratak

Sun Salutations- an homage to the End.
Ground Mobility

Push Up Ladder- 5, 8, 13, 21, 5, 8, 13, 21

PM

Warm Up

Hindu Squats- 34, 21, 34, 21, 34
alternated w/
Hindu Push Ups- 13, 13, 13, 13, 13
(Focused om smiling)
Vibration Drills

Dowel Bar Hangs

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Sun Mar 10, 2013 6:13 pm

Fri. March 08

AM:

J-Mo systema style
Shiva Nata

PM:

Warm Up- Cossacks and Chins

Axle SL Deads(from 25's)- 163# x 5(w), 8(m), 13(c)
alternated with
Chins- 5, 5, 5

Deadlift- 245# 1-2-3, 265# 1,2,3,1,2,3

Bar hangs


Sat. March 09

AM:

J-Mo systema style
Sun Salutations

Shiva Nata
Triangle Pose

K.
Last edited by Katacombs on Mon Mar 11, 2013 11:44 pm, edited 1 time in total.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Sun Mar 10, 2013 11:19 pm

Sun. March 10

AM:

Shiva Nata
Triangle Pose

Systema J-Mo; focus was moving real slow and eyes closed.

PM:

Warm Up

Hindu Squats- 34, 21, 34, 21, 34
alternated w/
Hindu Push Ups- 13, 13, 13, 13, 13
Vibration Drills

Axle Partial Deads at knees- 1x183x2, 1x193, 1x203x2, 1x213, 1x223x2, 1x203x3

Bridge and Plow pose

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Mon Mar 11, 2013 11:48 pm

Mon. March 11

AM:

J-Mo systema style

10mins standing meditation

PM:

Shiva Nata alternated with Triangle Pose

Warm Up- Cossacks and Chins

Axle SL Deads(from 25's)- 163# x 5(w), 8(m), 13(c)
alternated with
Chins- 5, 5, 5

Deadlift- 245# 1-2-3, 265# 1,2,3, 285# 1, 2, 1

1 Hand Bar hangs alternated with toe touches.

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Fri Mar 15, 2013 3:54 pm

Tue. Mar.12

AM

Systema Mobility
Shiva Nata

PM

Systema Mobility
Sun Salutaions

Axle Partial Deads- 183#-223# for 10 singles

Plow pose and bridging


Wed Mar.13

AM

Systema Mobility
Triangle and seated twisting pose
Shiva Nata

PM

Warm Up

Hindu Squats- 21x8
alternated with
Hindu Push Ups- 8x8

Dowel Bar Hangs

K.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Sat Mar 16, 2013 12:50 pm

Fri. Mar.15

AM

Systema Mobility
Shiva Nata
Meditation

PM

Shiva Nata

Warm Up- Cossacks and Chins

Axle SL Deads(from 25's)- 163# x 5(w), 8(m), 13(c)
alternated with
Chins- 5, 8, 5

Deadlift- 265# 1-2-3, 285# 1,2,3 x 2

1 Hand Bar hangs.

k.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Thu Mar 21, 2013 5:08 pm

Sun. Mar.17

AM

Systema Mobility
Shiva Nata

Sitting Meditation

PM

Warm Up

Hindu Squats- 34, 34, 34, 34, 34
alternated with
Hindu Push Ups- 13, 13, 13, 13, 13


Mon. Mar.18

AM

Systema Mobility
Shiva Nata
Standing Meditation

PM

Warm Up- Cossacks and Chins

Axle SL Deads(from 25's)- 163# x 5(w), 8(m), 13(c)
alternated with
Chins- 5, 8, 5

Deadlift- 285# 1,2,3 x 3

1 Hand Bar hangs.


Tue. Mar.19

Systema Mobility
Sun Salutations

Axle Partial Deads- 183#-223# for 10 singles

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Fri Mar 22, 2013 1:37 pm

Wed. Mar21

Some mobility, some yoga, some beer, some thinking.

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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Sat Mar 23, 2013 6:52 pm

Fri. Mar.22

AM

Systema Mobility- Focus has been feet together and eyes closed when applicable. Movement slows way down, perception and relaxation increases.

PM

Warm Up

Hindu Push Ups- 21 x 8
alternated w/
Hindu Push Ups- 8 x 8

Yoga
Shiva Nata

K
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Sun Mar 24, 2013 10:58 pm

Sat. Mar.23

AM

Systema Mobility
Yoga

PM

Warm Up- Cossacks and Chins

Axle SL Deads(from 25's)- 163# x 5(w), 8(m), 13(c)
alternated with
Chins- 5, 5, 5

Deadlift- 285# 1,2,3 x 2, 285# 1, 2, 1

Dowel Chins alternated with standing knees-to-nose stretch.


Sun. Mar.24

AM

Shiva Nata alternated with triangle and warrior pose.

PM

Systema Mobility.
Yoga.

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Fri Sep 27, 2013 2:37 pm

Thur. Sept.26

Sun Salutations

Hindu Squats- 34, 34, 34
alternated with
Hindu Push Ups- 13, 13, 13

15mins mobility with khukuri

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Tue Jan 07, 2014 5:44 pm

Mon. Jan.06

Systema Style Mobility- 15mins
Hindu Push-Ups- 5, 8, 13, 21 (x2)
Mobility with khukuri- 15mins

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Thu Mar 13, 2014 5:55 pm

Haven't squated since '07. Easing back in.

Tue Mar 11th

Back Squat- Bar 13(r)x 2(s), 135 8x2, 185 5x2, 205 3x2, 225x1(r), 245x1, 225x1
alternated with
Rolling Thunder- worked up to 120#

Wed Mar 13

Hindu Push Ups- 5, 8, 13, 5, 8, 13, 5, 8, 13, 21, 5, 8, 13, 21

Mobility with the khukuri

K.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Mon Mar 17, 2014 4:30 pm

Fri Mar 14

Back Squat- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#x1, 245#x1, 225#x1
alternated with
Rolling Thunder- worked up to 120#


Sat Mar 15

Systema Mobility

Sun Salutations

Mobility with the khukuri

K.
Last edited by Katacombs on Mon Apr 07, 2014 6:55 pm, edited 1 time in total.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Tue Mar 25, 2014 12:13 am

Wed Mar 20

Back Squat- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#x2, 245#x1, 225#x2
alternated with
Rolling Thunder- worked up to 120#


Thur Mar 21

Systema Mobility
Mobility with the khukuri


Sun Mar 23

Systema Mobility

Hindu Squats- 21, 21, 21, 21, 21
alternated with
Hindu Push-Ups- 13, 13, 13, 13, 13

Khukuri mobility

K.

K.
Last edited by Katacombs on Mon Apr 07, 2014 6:55 pm, edited 1 time in total.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Tue Mar 25, 2014 11:09 pm

Mon. Mar. 24

Systema Mobility
Sun Salutations
Khukuri Mobility


Tue. Mar. 25

Back Squat- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#x2, 245#x1, 225#x2, 255#x1, 225#x2
alternated with
Rolling Thunder- worked up to 125#

K.
Last edited by Katacombs on Mon Apr 07, 2014 6:56 pm, edited 1 time in total.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Fri Mar 28, 2014 12:51 am

Thur. Mar.27

J-Mo
Hindu Squats- 21, 21, 21, 21, 21
alternated w/
Hindu Push Ups- 13, 13, 13, 13, 13

Dance of Shiva
Khukuri Mobility

K.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Mon Mar 31, 2014 1:09 pm

Sat. Mar.29

J-Mo
Sun Salutations- 3, 8, 5


Sun Mar.30

Back Squat- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#x2, 245#x1, 245#x2, 225#x2, 265#x1, 265#x2
alternated with
Rolling Thunder- worked up to 120#

K.
Last edited by Katacombs on Mon Apr 07, 2014 6:56 pm, edited 1 time in total.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Thu Apr 03, 2014 1:31 am

Tue. Apr.01

Hindu Squats- 21x5
alternated w/
Hindu Push Ups- 13x5


Wed Apr.02

Squats- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#x2x5
alternated with
Rolling Thunder- worked up to 120#

K.
Last edited by Katacombs on Mon Apr 07, 2014 7:06 pm, edited 1 time in total.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Mon Apr 07, 2014 7:03 pm

Fri. Apr.04

Yoga~ 1hr


Sat. Apr.05

Squats- Bar 13 x 2, 135# 8x2, 185# 5x2, 205# 3x2, 225#2, 245x1, 265x1, 245x2, 225x2
alternated with
Rolling Thunder- worked up to 120#

J-Mo


Sun. Apr.06

Sun Salutations

Mobility with Khukuri

K.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Thu Apr 10, 2014 2:07 pm

Mon. Apr.07

Hindu Squats- 21x5
alternated w/
Hindu Push Ups- 13x5


Tue Apr.08

J-Mo

Shiva Nata
Hindu Push Ups- 5, 8, 13x3


Wed Apr.09

J-Mo

Shiva Nata
Hindu Push Ups- 5, 8, 13x3

Squats- bar x13 x2, 135x5, 185x5, 205x5, 225x1,2,3 x3
alternated w/
Rolling Thunder- worked up to 120#

K.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Mon Apr 14, 2014 11:41 pm

Sat. Apr.12

J-Mo
Hindu Squats- 21x5
alternated w/
Hindu Push Ups- 13x5


Sun. Apr.13

Squats- Bar x13, 135x5, 185x5, 225x5, 255x 1,2,3x2, 255x1, 255x2, 255x1
alt w/
Rolling Thunder- worked up to 120
*shoulder bridging between sets*

K.
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Katacombs
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Posts: 241
Joined: Wed Aug 22, 2007 4:17 pm

Re: Speed and Strength Always

Post by Katacombs » Tue Apr 15, 2014 10:52 pm

Tue Apr.15

J-Mo
Sun Salutations- 3, 5, 3
Hindu Push Ups- (5, 8, 13)x5

K.
Last edited by Katacombs on Fri May 23, 2014 12:29 am, edited 1 time in total.
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Katacombs
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Posts: 241
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Re: Speed and Strength Always

Post by Katacombs » Sun Apr 27, 2014 4:45 pm

Wed Apr.16

Squats- Bar x13, 135x5, 185x5, 225x5, 255x 1,2,3x2, 255x1, 255x2, 255x2
alt w/
Rolling Thunder- worked up to 120#
*shoulder bridging between sets*


Sun Apr.20

Squats- Bar x13, 135x5, 185x5, 225x5, 255x 1,2,3x3
alt w/
Rolling Thunder- worked up to 120#
*shoulder bridging between sets*


Mon Apr.21

J-Mo
Hindu Squats- 21x5
alternated w/
Hindu Push Ups- 13x5

Dance of Shiva


Wed Apr.23

J-Mo
Hindu Squats- 21x5
alternated w/
Hindu Push Ups- 13x5

K.
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