Dave's 2009 Training Log

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[Dave]

Didnt get a chance to do anything yesterday with getting ready for the  trip. Master Proice came by my place just before the 12:30 and we talked the whole hour while Jason worked out

Christmas Eve Day
warmup 30s ea of
prisoner squats
jumping jacks
pushups
planks

Part I
Strength focus
1a) 28k goblet squat (40 sec on rest 20)
1b) 20k standing press 20sec ea arm then rest 20
3x
Rest 1m
20/10 mountain climbers 4mins (8 rounds)

Rest 2 mins

Finish with 30/30 of:
24k H2h swings 30s
24k Floor press 30ea arm no rest
Rest 30 & repeat 4 to 5 times

Part II
FlowFit Level 4
20mins and about 16 rounds lost count

RPE on FF was 6, RPT 7.5 RPT 1 very hard to do FF on an uneven deck, especially the leg swoop (aka water skimmer)

Then did the usual class yoga cool-down

All outdoors weather partly cloudy about 42 slight breeze. NIce....

[Dave]

Achyball
snatches 24 3m l, 3 min r, then switched every minute 18rpm - 180 total
1a lccj 24k 2min l, 2min l, then switched every minute towards the end set the bells down 10rpm - 100 total

not too bad. Hands held up well

[Dave]

SIM

warmup with swings x3-->snatchx3-->oh sq x3 then switch hands

3x

i thought my hands survived yesterday. WRONG! as soon as I did the first snatch with a 28k I knew they werent so good.

The numbers on SIM today were so/so compared to some in the past. Mostly due to hands hurting and some just due to overall fatigue from yesterday.

Finished up[ with some double farmers walks
2x28, 2x32, 2x36,2x40 all 30sec with minimal rest for switching bells

[Dave]

Morning
SD
white - 1st black empty hand except san njie
3 bos
4 spears
sai
kwan do
4 swords

afternoon
deadlift
135x10
225x5
265x5
275x5
295x5
315x3 PR! (I think)
315x1
295 x5/4/3/2/1 desc ladder
feeling it everywhere

RFESS 2x28x5/5 then
2x32 5/5, double windmill l 20k,h 20k 5/5
2x32 5/5, double windmill l 24k, h 24k 5/5
2x32 5/5, double windmill l 28k, h 28k 5/5

tough

[Dave]

Nothing... sore as hell in the upper body from Mon, Tues & yesterday.
Surprisingly the hams & glutes arent too bad.

Happy New Year....