Dave's 2010 Training Logs

[IronBody]

  IronBody
     Class Schedule
     About IronBody
     FAQs
   Shaolin Do site

DragonDoor
Get Underground Strength Manual Now... Click Here!
New Tshirt Designs
LifeLine KBs
Get Cravers here!
Steve Cotter products
The Art of Strength
Mike Mahler
SandBag Training
RMax Products (Sonnon)
Perform Better
Turbulence Training

DragonDoor
FullKontact
Sonnon's Forum
Atlanta IronSports
T-Nation
IronGarm - Very Explicit but good training info

[Dave]

1/2/2010

Usual SD Saturday morning.

kb
1.   Snatch+Windmill+TGU switch at top 3 mins 24k
2.   Swings 2h, 1h, 1h h2h 2min 32k
3.   ½ kneeling press 5/4/3/2/1 2 min 16k
4.   Standing row-->hang clean-->press 5/4/3/2/1 2min 24k
5.   Pushups 30s
6.   Squats racked, sumo, racked, sumo 2m 32k
7.   Snatch 3mins 24k 1:30 r/l
8.   Pushups 30s
9.   1 leg dl 5/4/3/2/1 2min 32k
10.   Slingshot/fig 8 30sec ea 2min 32k
11.   Swing/flip/squat 2min 24k

[Dave]

Nothing yesterday, trying to put things away, out of the middle of the floor

today
                             Rd 1        rd 2         rd 3      r 4      r 5
snatch 5 l/r           24/24         28/28        32/32  36/36  40/40
clean & press 5 l/r   24/24         28/28       32/32   32/32   32/32  32s had some push presses
rack lunge 5 l/r        24/24        28/28        32/32   36/36   40/40
gob squat 10           24             28            32        36       40
 renegade row 10 l/r  24/24        28/28        32/32    36/36  40/40               
2h swing                  24             28            32       36        40

5x as a circuit

[Dave]

Still trying to get organized no time for SD practice


KB
Santa Monica
RPE 8, RPT 8,RPD 1

seemed tough, but I'm tired (imagine that) don't remember what weights I did last time. This time I did rope during the rest periods

[Dave]

still putting stuff away, putting up shelves etc


sandbags

clean & press 5x3 90s rest
bear hug squat 4x6 60s rest
snatch 4x6 60s rest
bent row 3x12 60s rest
2 min shoulder walk x2

power wheel walks 200' x2
power wheel pike 4x10

[Dave]

Down at Ky Fitness Challenge & did Evil Betty
5 presses l/r
10 snatches l/r
15 swings l/r

7 rounds in 20 mins using 20 for press, 24 for snatch, 28 for swings

[Dave]

Horsepower

RR 10 total reps 2x24,2x28,2x32,2x36,2x40
double dead cleans 2x24,2x28,2x32,2x32,2x28
1a jerk 5  28,32,36,40,40 (5R,2L)
snatch 5 28,32,26,40,40 (ugly)
double swing 10 2x24,2x28,2x32,2x36,2x40
double fsq 10 2x24,2x28,2x32,2x32,2x32 (6, then 4)

[Dave]

pullups on bar 12
2h cb swing 45lb 10 r/l

pullups on rings 10
2h cb swipe 45lb 10 r/l

pullups on bar 8
2h front pendulum +sq 45lb 10 r/l

decline pushups feet on bench 98 in 5 mins

[Dave]

SD material white - 1st black but only 1st spear
green dragon bs, 2nd level bs, tried to do shaolin bs but kept screwing it up 

Firepower - this felt tougher in a wierd way. I went with the 20k for most of it and took slightly longer rest between rounds but the snatches SUCKED with 24. Did 1m L 20reps, 1min r 20 reps, 40s l 15 reps, 40s right 15 reps, then 25s L 10reps & 25s R 10.

Of couurse I'm pretty sore from Horsepower on Monday and all those pushups yesterday but still.....

[Dave]

sore from everything else I've done this week

whatever
6 rounds, 10 reps of each
double swings
double snatch
double front squat
double clean & push press
Renegade Row + pushuup

300 reps
1st round 2x16 other 5 rounds 2x20

then a massage right after. I'm jacked up good.

[Dave]

nothing yesterday outside of cool-downs for all 4 classes

Today

SD white - 1st black all material except Tai Chi & Bagua
green dragon, Shaolin, 2nd level & Tai CHi broadsword

30/30
gob sq 24k, 15,16,16,17
pushups 26,22,20,18
v-ups 14,15,16,16
4x

30/30
rr 24k 10,10,10,10
lunges w 2x24kb down 12,12,12,12
plank
4x

30/30
2h swings 24k 19 across the board -190 total swings
burpees 11 on all 10 rds - 110 total full burpee w jump
10x

toast

[Dave]

2h swings 40 -28k, 30-32k, 20-36k,15-40k, 15-48k

front sq 2x24 -15, 2x24 -10, 2x24x9, 2x24-8, 2x24 -7, 2x28-6, 2x32-5, 2x32-4,
2x36 -3 failed can't keep them racked, 2x32 -3
put on 15lb vest + 2x32 = 155.8 x2
add 5lbs to vest +2x32=160.8x1
add 5lbs to vest +2x32=165.8x1 ( bodyweight -166 after last set)
add 5lbs to vest + 2x32=170.8x1 BW + 4.8
add 5lbs to vest + 2x32=175.8x1 BW + 9.8
add 5lbs to vest + 2x32=180.8x1 BW + 14.8

more to come
5 rounds of forward pressure

[Dave]

Moved 26,050lbs
DL 135 x30 warmup = 4050lbs

DL 275 x80 over 30 mins = 22,000lbs

hamstrings arent going to be working very well later......

[Dave]

nothing yesterday too busy

today

1200 workout

[Dave]

Went to Ft Knox yesterday to train some troops at the Combatives School

Today

Shaolin Do White - 1st brown
sparring 4 4 min rounds

kb

agility ladder & hurdles

kb
1a) snatch+windmill 3/3 24k
1b) push press Oh squat 3/3  24
3x

2a) double clean+squat+press 8 started 1st set with 2x24 but could only do 4 every thing else was 2x20
2b) RR + pushup 5 24k
3x

getup situp 2x5/5 24k

farmers walk 100ft low 2x32, 100ft racked 2x28, 100 ft overhead 2x24

[Dave]

barbells

DL
215x5, 250x5, 280x7

Press
75x5,90x5, 115x5

back squat
115x5, 135x5, 155x10

prowler 270
5 full laps (80' total)
1/2 lap high post, 1/2 lap low post