Dave's 2008 Training Log

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[Dave]

Moderate/Strength day
press 12k 10+10, 16k 10+10, 24k 3r + 5l x3 did some flowfit durig the 3 min rest periods

fsq 2x16 5, 2x24 5,
1st spear
2x32 5
2nd spear
2x32 5
3rd spear
2x32 5
4th spear
1l dl 2x24 5+5, 2x32 5+5
2x40 5+5, 7 star swod
2x40 rest 3, 2x40

[Dave]

Smokin Ladders 6 rounds mostly 16s 24 on behind the neck squat, 32 on h2h sumo

[Dave]

Day 3 of my new 4x7 plan I learned from Scott Sonnon.
He told me to rotate my workouts in the following manner.
Day 1 - moderate volume. Heavy weights. Strength day
Day 2 - Metcon (metabolic conditioning) basically good hard work
Day 3 - Joint Mobility specifically Intu-Flow
Day 4 - Light Flow Fit Level 2 and work on some of the more difficult moves in Level 3

So the workout on Monday was the strength day, yesterday, the Smokn Ladders was Metcon. Today I learned & Practiced the Beginner's stage of Intu-Flow. Tomorrow will be flow fit & maybe some light CB work
Since I need to get my technique better & my numbers up with CBs the next day 4 day cycle will focus on CB work for days 1 & 2.

This is a 28 day cycle. The days dont have to be consecutive so yo can take a day or two & pick up where you left off

Conditioning tonight:
dynamic stretches
5 min pushups as manay as you can in 5 mins I hit 82. A little less than last time, but I think I may have miscounted by 5 (to low)
squat stand kick alternating legs 1 min, rest 20 sec, 1 min
Abs: leg thrusts - 30, unicycles 30 sec ea way, side plank raising the hips -30sec each side. High planks 1 min, regular plansk 1 min

[phump]

Hey Dave, Great newsletter.  Seems like business is going well.  Terrific!! 

I watched Intu-flow for the first time on Sunday and it's the joint mobility like I learned from you with more movements.  Was I correct in hearing that you only do 5 per side?  There are a lot of movements.  Also, I should do Flowfit on another day?  So alternate the two Flows?

I'm practicing jerks and snatches with the highs and lows that seem to be my cycle.  I'm anxious for the next meet so I have something to ramp up for.

Glad to see you're doing well.
Phillip

[Dave]

Hey Phillip, how it going?

according to Scott Intu-Flow is separate from FlowFit. The first is JM the 2nd is a subset of his Prasara yoga. Therefore they should be done on separate days.

He said for GS type it is especially important to keep the 4x7 the way I outlined to keep the shoulders & back healthy. He said he developed it for VF.

Yes on the Beginner Intu-Flow he said 3 to 5 times, but he never explained why so few, when in the past he also said 10-15 or more depending on why you were doing them.

While some of the movements of the dvd are similar most are different. Especially the elbows and the 4CBD. The Intu-flow is a refinement of part of the older Warrior Wellness & Maximology stuff.

I'm going to be getting the R.E.S.E.T. dvd soon that should be really interesting for recovery work.

PS I'm working on doing a 2 day boot camp with you know who July 12 & 13 in Louisville, pricing TBD.

Take Care

[Dave]

Flowfit 1 Level 2 20 mins. didnt count reps. Just worked on the movements

Clubbell swipes 2x15 5x20, 1x30 in about 10 mins
tired today

[Dave]

strength day

swipes 2x15 5 mins 100 swipes grip!! ouch

barbarian squats 2x15 10 abs babeeee!!! 123
snatch 28 k 10+10 had to use chalk - DD bells are greasy 123

[Dave]

Providence
1 32
2 32
3 24
4 32
5 32
6 24
7 16
8 24
9 20
10 12
11 24
12 16
13 32
14 24
15 16

[Dave]

Intu Flow joint mobility
struggling with GERD 

spent abot 30 mins on JM, 20 mins on Qi Gong then did 1st black material

Sole black belt tonight and had a new student to so I spent a lot of time teaching

[Dave]

Flowfit 20 mins Level 2

Did some clubbell work earlier with the noon class

[JHedgespeth]

Sole black belt tonight and had a new student to so I spent a lot of time teaching

Sorry....I found out tonight that John did not show.  If you ever get in a rut, give me a call and tell me to get off my ass! 

[Dave]

Sole black belt tonight and had a new student to so I spent a lot of time teaching

Sorry....I found out tonight that John did not show.  If you ever get in a rut, give me a call and tell me to get off my ass! 

It was no big deal. I've taught class alone many times

[Dave]

low back sore
GERD kickin

2handed hammer swing 15lb 20+20 r guard
2h hammer 25lb 10+10 r guard, 10+10 l guard

Forward pendulum 2x25lb 3x10
swipes 1x25 3x10+10
mills 15lb 3x20+20
barbarian squat left guard 10+10 r side, l guard left side 10+10, r guard 10+10 right side, right guard l side 10+10

LCCJ 1x24 10+10, 1x32k 3x5+5
ab set from Joe W
pullups using over under grip 8 each way

didnt spar due to back
conditioning:
dynamic stretching
pushups 15sec on, 15 sec rest 20 sets
squat kick 15 sec on kick right, 15 sec rest, 15 sec on kick left 20 sets avg 10 reps set

ab set from Joe W

[Dave]

Newport all 20k except 1st round with 24k

felt very good today, Newport kicked my ass

[Dave]

Intu-Flow JM