Dave's 2008 Training Log

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[Dave]

Oh boy,my 1st workout of 2008.....
Newport 1st round 24k, rounds 2-9 20k, round 10 5mins of snatches 24 k 2:30 l 38, 2:30 r 38

This was pretty tough. Its been a long time since i've gone this hard & a longer time since I have done this circuit.

pullups 7
qi gong
pullups 7
conditioning
dynamic stretches
walking high step lunges 2 laps (walkig backward on return 1/2)
tornado sweeps to a shin box (like the end of 4th black tiger)
hip openers
1 arm pushups 20l, 20 r (had to cheat on right)
10 triangle pushups
15 wide pushups
unicycles 30 sec ea way
leg thrusts 1 minute
planks 2 mins

[Dave]

somewhat sore today 

did some clubbell stuff

[Dave]

clubbell swipes 2x15lbs 3 mins 18 rpm grip failure!

rest 8m
snatch 24 k 3m r 43, 3 min l 43
grip shaky, shoulders shaky, have lost a quite bit of strength & endurance since the shoulder injury.
flow fit 1 level 2 20 mins haven't done this for a while either RPE 8, RPT 5, RPD 3

[Dave]

SD

kb firepower.
My strength & stamina have decreased i the last 2 months, we are not a happy camper

[Dave]

5 press r+l, 16k, 10 snatches r+l 20k, 15 swings r+l 24k
as many rounds as possible in 20 minutes - 8 rounds

Pushups
as many reps as possible in 5 mninutes - 70

3 sets of ab wheel 5 reps & RRows 24k 5+5 (alternating)

nap 20 mins

4 spears
4 black tigers
qigong 20 mins

[Dave]

gs day
jerks 2x16 4 mins shoulders are trashed from yesterday. no cardio response at all.

rest about 6m
lccj 2x16 4 mins 10 rpm. that was a bit more difficult
rest about 8mins
snatch 24k 2:30 r 15/15/8, 2:30 l 8/15/15

Bagua
XY 5 roads
7 star sword

[Dave]

1st hua
4 spears
swords
7 star sword

clubbell all with 25lbs
forward pendulum 10+10
2h swipe right guard, right side 10
2h swipe r guard, left side 10
2 h swipe l guard l side 10
2h swipe l guard r side 10
ouward pendulum 10+10
inward pendulum 10+10
l g r s barbarian sq 10
l g l s barbarian sq 10
r g r s bar. sq 10
r g l s barb. sq. 10
swigs 2x2 40

windmills 24k 7+7
conditioning
dynamic stretches
pushups as many as you can in 5 minutes - 86
bottom to bottom tabata squats
unicycles 30 sec eac
plank 2 mins
spinal rock
tornado sweeps
hip openers

[Dave]

more clubbells
all with 15lb
mills 20 l+ r x2
swipes 2x15 40
rest
swipes 2x15 50 x2
grip/hands were the issue

[Dave]

Circuit of Prowler pushes (160), clubbell swipes (2x15) sandbag shouldering, pushpress (20k), kickstand lunge 2x24, pullups & ring rows.
all station are 2 mins, for push press and lunge switch after 1 minute

done twice, this was really tough. I cold have pushed it and gone one more but it would have been to much.

[Dave]

Circuit #1 10 sumo squats & 10 2 h swings
5 rounds, used 32k for 1st round then went to 40k  and stood on steps for sumos

Circuit 2 TGU + russian twists
5 rounds
24 k 1st 2 rounds on both then 16k on tgu for 3,4 & 5 & 24k for twists

Called it a day. Today was meant to be light to moderate

[Dave]

Clubbells a =bunch of mills then I actually counted and did 3 sets of 20 L+R 15lb
1 set of 50 swipes 2x15
Smokin LAdders 6 rounds with 16s except for sumo squat - used 32k for that. Shoulders felt good

Did some handstand holds against wall about 2 minutes total

did white - Green 1st class hen white - 2nd brown in 2nd class, 3 rounds of sparring

[Dave]

Tired today

swings 1k 100l&r
snatch 16k 20+20, 24k 20+20, 28k 10+10, 32k 5x5+5

conditioning
dynamic stretching
bootstrappers - 50
bear crawls, crab walk
rolls with kicks
caricoa, agility drills
abs

[Dave]

Another day where I didnt seem to have any time to train

clubbells - all work with 15lbs
double swipes 100 in about 6:30 Grip fatigue, I could have done 130
mills - these sucked as I dont quite have the technique down yet 40+40

then it was time to do another class, followed by driving back to my gym and teaching another class

oops forgot thje 1 arm barbarian squats

later after the 6:30 class mills w 10lb 70+70

[Dave]

feeling a bit off. took a nap

then
dl 135x10, 225x10, 3x255x5 255 is abot 80% of my 1RM of 315
followed by 15 minutes of flowfit 1 level 2 at a slow pace so I feel the movements and work on getting better at them (which is why it supposed to be done) as opposed to it being a workout (which it will turn into as the movements become cleaner)

[Dave]

5 press r+l 16k, 10 snatch r+l 20k, 15 swings l+r 24k, 20 minutes 8 1/3 rounds