Dave's 2009 Training Log

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IronGarm - Very Explicit but good training info

[Dave]

Shaolin Do material white thru 1st brown except Sai 11:45

3:30-3:50 TacFit Delta @ Delta Level (hardest)
21 airborne lunges
13 spinal rock/knee drop
8 quad hop (stand between each)
5 fig 8 w 32k kb

10 times in 20mins

taught TGU, swing flip squat, lunges @ Level I class

did the workout with Level II
Clubbells
2h swings 20 l/r
2h cto + squat 12 l/r
2h gamma cast 12 l/r
2h front press 10 l/r
pullups 8

4x

[Dave]

little yoga

bagua

[Dave]

keeping light today

Since it was nice outside I got to flip my tire
about 30 reps

played with the "Outlaw Rope" that Sara brought in. Its a 1.5" manilla  rope about 8 ft long used for whatever. Not exactly the length I was looking for but still fun to play with

A little clubbell stuff, a little prasara

[Dave]

As many times as possible in 10 minutes ( which should be 10 times and no more or you aren't going heavy enough)

A) double kb military press 3 reps 1st 4 rounds 2x24, last 4 2x28 and did some push press towards the end

B) rows 3 R & L - 32k

I think I got 9 rounds but wasnt paying attention

 Rest a few minutes then as many times as possible in 10 minutes. Again you should not be able to get more than 10 rounds in or you didn't go heavy enough


A) Double front squat 3 2x24 for 1st 3 rounds, 2x28 for last 4 or 5 (lost count)

B) 1 leg 2 kb dead lifts 3 R & L 2x32

Rest a few minutes

unicycle :30 ea way, :30 sec rest x2
plank 1min rest :30 1min

and finish it off with 5 minutes of Turkish Getups starting on the floor and switching arms each rep. You should go heavy as safely possible. * to 10 reps is about it
32k 8 reps (4 l/r)

A lot more taxing on the CNS than it looks

[Dave]

SMokin Ladders all 9 rounds first 6 with 20ks last 3 with 16k

whupped.

taught
double swings
double dead cleans
double swing cleans
alternating cleans 1 & 2 count
burpees (3 versions)
pushups
divebombers

i am TIRED

[Dave]

Snow yecch

window busted out on truck by falling tree limb

shoveled for about 2 hrs

[Dave]

Heavy day - didnt break sweat BUT hit some PRs

DL     135 x20       205x10      255x5     275x3   295x3   300x1   310x1  320x1 (matched a PR) tried 325 and could break it off floor but that was it. Need to ramp up faster

Press 95x10         100x7        105x5     110x6   120x5   125x3   130x2    135x1 (120 & up were PRs)

back squat 115x10  125x10     135x10     155x7  175x5   185x4   195x2  205x2 (PR @175)

i never really tried to max out on back squat so that PR isnt much

body-weight was 166lbs

Next time need to ramp faster & on DL stick to 10 reps @135, jump from 295 to 305 instead of 300 as well, at 166 I need 332 for 2x bw

Press were good, but its no wonder I can't press 2 32k bells, pressing a bar should be easier than 2 kbs

according to this which I got from Tamas

1. Sub 5 minute Fran
2. 1 1/2 times body weight dead lift.
3. body weight overhead squat
4. body weight back squat, 21 reps
5. 20 rounds of Cindy

I'm well over 1.5x bw for DL , but I always thought the standard was 2x
I could probably get 175x21 on back squat with a little technique tweaking, but standard is supposed to be 1.5x bw

I can't oh squat for shit and can't press bw to get it overhead so that one is out.
But again IIRC the standard is to PRESS BW

[Dave]

Went to SD only to find the Water Co. out front digging & the water turned off so no classes today

[Dave]

Since I havent donre anything but teach since Thursday I trained today
Betty
5 press l/r 20k
10 snatches 24k l/r
15 press l/r 28 k

7 1/3 x through in 20 mins

rest about 3

5 mins pushups 100 reps

rr 2x20 5/5 (alt sides) 5 ring rollouts 5
3x

[Dave]

Stupid Groundhog


Active rest day my ass.

12:30 class
semi-private from 4:30 -almost 6 taught swings, cleans, floor press lots of demoing
6 level class - lots of doubles, swings, cleans, renegade rows, burpees, RR+thrusters etc.
Oh and did the Sonnon Prasara cool-down at least twice yesterday

[Dave]

Ok, my groundhog is nowhere to be found, but if I see him I might just shoot him.

I hate this weather 

FlowFit Level 4 20 mins, very slow deliberate pace
see the video
http://www.youtube.com/watch?v=D7ceBFSIqJg

Then did Bagua, Xing Yi 5 elements, linkage, 2 man set
tiger-crane

[JSmithers]

Ok, my groundhog is nowhere to be found, but if I see him I might just shoot him.

I hate this weather 

You're too late!  John H already got him!  Dead pig!

[Dave]

Shaolin Do White - 1st black except spears, sai
Did Bagua & Xing Yi yesterday.
also did green dragon broadsword, Shaolin Broadword

Later did some clubbell strenght stuff
swipes with 25lb then doubles with 2x20, 2 hand swipes w 45. 2h clean/shoulder squat 45lb etc

With the "Level III" class, we did
15-12-9 of
Pullups
40k swings
dips

then we loaded up the prowler with 180lbs, pushed it about 50' then pulled it back with ropes & webbing attached to it, I should have taped it, it was fun.

we alternated on that and did it 5 times

[Dave]

banged the hell out of my arm in the beginner's class last night. Never felt it but it is WAY swollen.

So far to day TacFit Kilo

90s work 30s rest

alt swings 32 k
side swings 25lb clubbell
sandbag clean/squat/thruster
knee up

x2

was about RPE 6.5, RPT 9.5, RPD 0
gotta do something else

[Dave]

swipes 25lbs 20/20
mills 15lbs 50/50