Dave's 2007 IronBody Log

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IronGarm - Very Explicit but good training info

[Dave]

Firepower, 5 min snatches with 20k 20/20, 15/15, 10/10, 10/10, 5/5, 3/3

then did the demo. Seems like those in attendance were expecting a hands on rather than a lecture so I taught them the swing & demonstrated a bunch of other stuff. Went ok. Not sure how the people liked it.

Christy did Heather & Mallory like it??

Then Gumby & I went to Stoney River Steakhouse at the Summit & I had a nice 14oz steak & GUmby had sea bass. Yumm

[ChristyB]

Yes, they both did!  I think Mal was really pumped up about it.  Heather has been sick all week, so I think it was all she could do just to make it there. 

I hear StoneyRiver is awesome!  Jerry and I went to TGI Fridays, like 2 minutes from Yoga East.  I don't think Ive been that hungry in my entire life!!

[Dave]

Good, I wasnt quite sure how they liked it.

[Dave]

MP 28 5x(1/2/3/4)
snatches 28 k 3mins non stop all sets of 5 no rest

fsq 2x28 4x5

[Dave]

Newport used 20k for everything except sots press

5 min snatches at the end with 20k. did 27r,26l then did sets of 10 I have no idea how many I did. I didnt count the number of sets.

[Dave]

mp 28k 5x(1/2/3/4) getting used to the volume

new private student (Ben). Some of you know him, some will meet him Saturday
conditioning was bag work

[Dave]

Lets see 2 clients, 1 class. did JM 3 times today.
Tai Chi 24, Tai Chi broadsword, Tai Chi fan, tai chi 2 edge sword, Xing Yi 5roads, Bagua (monring & afternoon)

Firepower with various weights, 5 min snatches at the end with 32k. Only got in 3 mins had a visitor. Did 5r+5l, 5r+5l (about 1 minute) rested for 30 & did it again rested for 30 the visitor was watching so I did 5 more on each & told him to come in

Put Laura & Jillian through a combo of Providence & Newport

[Dave]

woke up with an inflammed R elbow. 

I never felt it get hurt. Not sure if it was the snatches  with 32 or something else. not good.

still bad on Sat. am wont fully extend

[phump]

Have you tried the hot/cold/hot/cold water dips for the elbow?  I've read several posts about them.  Could be worth a try....

[Dave]

I did some light swings before kb class with 24 and it wasnt good. Did Newport with 16 all the way through including 5 min snatches at the end. My pace on those went from 26 to 28 reps/minute with both arms.Snatches did NOT hurt.

I think I may be being too aggressive in snatching the bigger bells & hyper-extending my elbow.

[Dave]

MP 1x16 5+5, 1X24 5+5, 1X28 5+5
32K  5(1/2) working the volume, gotta build it slow, elbow still a bit off, not bad

pushups 5x20 1st set knuckles on carpet, sets 2,3,4 kunckles on boards, 5th sets off kbs (32s)

jerks 2x20 5x10
renegade rows 32 5x10
fsq 2x32 5x5

[Dave]

Sore from pushups yesterday

Providence with 24k except tact lunges, seated mp & triple crush

3 min snatch with 24k 25/25,12r/13l switching hands at the minute mark then at the :30 mark 75 reps in 3 mins.
Providence is getting pretty easy, not winded at all at the end and felt good to Shaolin.

Elbow still jacked a bit

[Dave]

Took it real light today. tried to do MP ladders with 32 bu it wasnt happening. cant do swings with right arm with more than 12k. Cleans suck.

Did MP 5x1 32 k left only
did some Xing Yi, hit Bob, played with sandbags and did tgu + windmill with 16k for about 8 mins

conditioning:
dynamic stretches
2 min drill
pushups 10/9/8..../1
triangle pushups 10
wide pushups 10
2 min drill
situps 40
leg thrusts 20
alt knee to elbow 30, then 30 straight
alt leg extensions 40
2 min drill
various stretches

things felt better, elbow not so sore, chest and triceps not to bad either. They were pretty sore today

[Dave]

Rest rehab
2h swings 50 24k
suitcase dl from floor 2x32 10, 4" yoga blocks 2x32 10, 6" blocks 2x32 10
1 l dl 2x32 4" block 5+5, 6" block 2x32 5+5
sumo dl 4" block 2x32 10, 6" block 2x32 10
rows 32 5+5
6" blocks 32 3x(5+5)

[Dave]

Firepower then showed everyone some other stuff that we will be doing in the near future from Smokin Ladders