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IronBody Fitness > Forum > IronBody Fitness > Training Logs (Moderator: JHedgespeth) > Dave's 2009 Training Log
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« on: January 02, 2009, 12:01:22 PM »
1/2/09

3 bars of death
   1               2                3               4         5              6
DL   135x10   205x10   225x5    235x5      245x5   255x5
BSq   115x10   125x10   135x10   145x10    155x10   185x5
press 95x10   100x7     105x7           110x5        115x5   115x5
(mil)
could have kept going on DL & Bsq but I started feeling crunchy in neck
about 45mins
« Last Edit: January 15, 2009, 07:30:36 AM by Dave » Logged
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« Reply #1 on: January 03, 2009, 09:11:44 PM »
Saturday morning SD

kb - Providence
32, 28 & 24, used 20k on seated press and 3 min snatches at the end.

Usually I use 24k on snatches but it has been a long time since I've done Providence and I havent done any timed snatch sets since the Achyball Challenge
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« Reply #2 on: January 06, 2009, 05:26:08 PM »
I started to train yesterday but a new client came in an hour early.

Had 8 new clients for Level 1 and 2 for the boot camp

Today's training combined yesterday's flow fit moderate day with todays strength day

5 sets of the following circuit:
barbell clean & jerk 115 lbs
pullups 12
pistols (using rack as a cheat) 10 R & L

after about 20 mins rest:
Flow Fit I Level 4 for 10 mins @ 1 RPM

Did a lot of body weight stuff in teaching today too
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« Reply #3 on: January 06, 2009, 08:50:16 PM »
Glad you changed the title of your thread...somehow 1/2/09 Friday did not seem quite "catchy" enough.   Grin

HAPPY NEW YEAR OLD MAN!!!
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« Reply #4 on: January 07, 2009, 03:48:12 PM »
Got an email yesterday from Kettlbell Athletics, Jason C. Brown. Jason is also RKC and has been around for awhile. He runs a CrossFiit affiliate as well as working with Combat Athletes.

www.kettlebellathletics.com

Here's the video http://www.jasoncbrown.tv/?p=132

The circuit
Every 2 minutes do:

box jumps to a 24" box (for guys, gals use 18 - i had to improvise a 22")
snatch 5 R & 5 L
pushpress 2 kb 5
swing 2 handed 10
rest until the 2 min mark & go again

repeat for 20 minutes or 10 intervals.
That was workout #2 for today
This morning I did SD material white through 1st brown

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« Reply #5 on: January 08, 2009, 08:00:38 PM »
My recovery day

Bagua
Xing Yi 5 elements, linkage & 12 animals
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« Reply #6 on: January 09, 2009, 07:48:27 PM »
Didnt get much in

Bagua twice

4 black tigers
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« Reply #7 on: January 12, 2009, 01:46:48 PM »
No show for the 11:30 so I did

FGE x10
spinal rock w compression 10
leg swoop continuous 10 R/10 L
jumping lunge with tuck & leg switch 10

5x through about 1 min rest between
RPE 6
RPT 9 except swoop which is about 8

Later about 2 I did the Maxwell 300
double swings (2x20)
double snatch (2x16)
double Front squat (2x16)
double clean & push press (2x16)
double renegade row + pushups (row R,L pushup = 1)

10 reps of each
6x through
25:32

Last time we did this was 9/11/08 I did it in a little under 30 mins and did the whole thing with 16s.
I'd say this time it was RPE 8
« Last Edit: January 12, 2009, 02:53:35 PM by Dave » Logged
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« Reply #8 on: January 13, 2009, 08:56:09 PM »
presses
2x16 10, 2x20 10, 2x24 6, 2x28 3
squats
2x16 10, 2x20 10, 2x24 10, 2x28 10

the presses were done first then the squats
then I did it backward only alternating the lifts

press 2x28 3, squat 2x28 10, press 2x24 6, squat 2x24 10, press 2x20 10 squat 2x20 10, press 2x16 10 squat 2x16 10

also lots of quad hops and other body-weight stuff that I taught today
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« Reply #9 on: January 15, 2009, 07:29:34 AM »
barbells

DL 135 x10
press 95 x 10
Squat 115x10

Dl 185 x 10
press 100 x 10
squat 135 x 10

DL 205 x 10
press 105 x 8
Squat 145 x 10

DL 225 x 10
press 110 x 6
Squat 155 x 5

DL 255 x 5
press 115x6
squat 165x 7
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« Reply #10 on: January 15, 2009, 09:44:41 PM »
Bagua twice
Tai CHi 24 once
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« Reply #11 on: January 16, 2009, 04:28:19 PM »
tired today, got up @5am to take gumby to airport

did a Sonnon TacFit workout "Charlie"

2h cb shoulder squat 5/5
alt base switch 10
ring rollouts, like the ab wheel only harder

supposed to be every minute on the minute for 20mins but I dont see how.
I did 12 circuits in 21:35. Wasnt pushing it hard but even so it was taking 30s for squats
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« Reply #12 on: January 17, 2009, 03:38:08 PM »
Sd white - 1st brown sparred, yacked away the rest of the time.
I did manage to get in the 4 spears

KB: Santa Monica, legs, what legs.......
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« Reply #13 on: January 20, 2009, 11:54:56 AM »
lots of teaching

Did some clubbell work, moderate, not really a "workout" but this a low day
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« Reply #14 on: January 20, 2009, 11:55:44 AM »
more clubbell practice for now - about noon

about 2
kb snatches
20k 20/20
24k 20/20
28k 10/10
32k 5x 10/10

about 4
jerks
20k 20/20
24k 20/20
28k 10/10 could have done 15
32k 5x10/10

total 100/100 snatches & 100/100 jerks
somewhere in there I did 1x10 pullups
« Last Edit: January 20, 2009, 04:43:42 PM by Dave » Logged
Dave
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