Dave's 2007 IronBody Log

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IronGarm - Very Explicit but good training info

[Dave]

Happy New Year.

1/2/07
Did Providence again as follows
1) swings 32k (2h, l,r + darc)
2) clean desc. ladder 32
3) floor press 32
4) Front sq/sumo squat 32
5) 1 leg dl ladder 32
6) windmill + OHSq 32 (ok 1/2 squat)
7) C+P desc. ladder 28k (should have used 24k)
swing/flip/squat 24k actually made it without stopping
9) tactical lunge 24k - after #8 this sucked
10) triple crush 24k ouch
11) slingshot/fig 8 tap 32k umm oh yeah i found my obliques
12) seated mp desc ladder 24k very tough yo have no idea how much the core plays into these
13) row desc ladder 32k
14) abs 28k,24k,24k
15) 3 min snatch test 28 k. went 1:30 rest for 30s and finished. I had an overly long rest as people came in to pick up their kbs

Rest varied from 1 to 2 mins between sets. It felt good but I wasnt wiped out. By the time we did all the usual Tuesday Shaolin stuff plus 5 animals and the 1st Hua a few times I was pretty much toast.

[Dave]

Wanted to do Firepower but decided against it.

MP 24k 5+5, 28k 3+3
C+P Ladder 32 k 4x1/2/3  stopped at 4 ladders becuase I had to push press the last rep on the last rung
Pullups ladder bw+25 5x1/2/3

tgu+windmill 2x1+1. these sucked, they're usually tough but doable. the presses took a lot out
GUSU 2x24 w/anchored foot. 3x3

conditioning
Dynamic stretches
1 arm pushups 3x10+10
no name for this one but go from a plank on forearms to knuckles pushup position (full lockout). It is SUPPOSED to be explosive 5/4/3/2/1
quad hops 3x10
squat kick 15+15, then 1 min non stop
from here on used 25lb weight vest
lunge & reach 1 min rest 20 then lunge+reach+over should throw 1 min
another no-name move. From top of pushup position fold each elbow to a plank position then unfold to come back up, do a pushup & repeat 2 mins
pushup twist. from top of pushup position twist, arm moves with trunk until body is facing side & arm is pointing straight up. Bring it down & do the other side 2 mins
planks on forearms, then each side 1 min each
skip

[Dave]

oh boy those lunges with the 25lb weight vest trashed my glutes...

Did Bagua and Xing Yi twice today and Tai Chi 24 once

Did Newport. It was tough today.

[Dave]

Did the workout from my newsletter with 1 breaks
1) swings 2h,l,r, darc 2mins
2) TGU 3 mins switching hands with a clean & press
3) walking pushups 3 mins
4) FSQ racked on R, OH lunge, fsq rack on L , oh lunge 2 mins
5) burpee + high pull 2 mins, switch hands every rep
6)slingshot, fig 8 tap 2 mins
7) snatches 5 min

after a rest we did some alt floor press 3x10 (5+5), a 1l dl ladder (5/4/3/2/1), pullover situp, russian twists, siclian crunches 40 sec each

[Dave]

Firepower twice through, pretty tough. About 1 hr

[Dave]

C+MP 32k 5x(1/2/3)
Pullups bw+25lbs 5x(1/2/3)
alt between C+P & Pullups (1l, 1r, 1 pullup etc)

1L dl 40k 5+5, 48k 5x5+5

[Dave]

Mond & Tues took it out. Elbows are trashed from the heavy stuff yesterday especially the pullups. Played around
TGU/snatch/windmills 20k
slingshot/fig 8 tap 20k
bu c+P 20k 5+5
H2H stuff
clean to palm catch 20 10+10
sandbag TGU no hands 30lbs
sandbag shouldering 30lb
band stuff, shoulders, punches etc
seesaw press 2x12

[Dave]

elbows worse no kb except what I had to do to teach.
Did Xing Yi, BaGua full out, TaiChi 24

[Dave]

Shoulders & elbows still feeling trashed.
Did Providence with 20k except 1l dl & Rows both with 28k and triple crush & the ab set using 16, 3 min snatch using 16.
Felt good. not trashed hopefully that will make things feel beter. 4 hr workshop tomorrow

[Dave]

Ran 11:30-12:30 kb class then did a workshop from 2-6 for LMAA

[Dave]

MP 16 10+10, 20k 10+10, 24k +8+8, 28k 5x5+5
RRows 28 10,32 10,40 3x10
cleans 2x40 for singles 3 or 4
snatch 40 3x3+3

[Dave]

tired and didnt want to push too hard like I did last week and wind up injured

NewPort with 16k except sots press.

[Dave]

C+P 24k 5x(1/2/3/4/5/6) pretty easy 105 total reps per arm, next time I'll go 5 (1/2/3) w 28. have o build up the volume and get the ligaments & tendons used to the load

Snatched 32k 5x(5+5) was going to do 5x(10+10) but my hands havent adjusted to all the extra work I'm doing teaching.
Conditioning

dynamic stretches
Danny just HAD to do his abs, situps 30, negative crunch 10, HFL 25, opposite elbow/knee 30 r, 30l. alt leg extensions 15+15
those may not be the correct number of reps
my turn
10 counts x3 w abot 1 min rest in between, these were a piece of cake
walking pushups/divebombers with kb, 3 mins (witht the 10 counts that made 60 pushups + how ever many I did in 3 mins)
planks 1 min flat

all in all this one was pretty light I thought. Gumby did Providence before class and didnt have any problem completing the conditioning

[Dave]

Providence mostly w 24k

[Dave]

Hmm, looks like I did quite a bit this week. Dont feel too bad other than sleepy