Dave's 2010 Training Logs

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[Dave]

Yesterday was long. class then a 3 hour orientation.

Today
several walk runs with Cash

DL
warmups 135x10,225x5
working sets 255x5,275x5,295x5

SIM

go heavy or go home. Still can't jerk the 40 much but got more reps with 36k on lots of it and increased snatch count to 5 per arm in 30s with 40k

[Dave]

Press working 115x3,125x3,130x3

[Dave]

A modification of a workout Rusty & Lisa put together a few weeks ago

all 10/8/6/4/2 ladders
double snatch 16/20/24/28/28
double press 16/20/24/28/32
double bent row 24/28/32/26/40
double squat 30/24/28/32/36
double push press 20/24/28/28/32r, 28l
double suitcase dl 28,32 (10),36(,40 for 6/4/2
double jerk 20/24/28/28/28

[Dave]

It's been a week I see since I posted an entry

Last Thursday I didnt do anything & ccould feel my lower right back was a little tweaked
Friday I did a Tacfit Commando workout

Saturday usual SD morning but no one for KBs
I did a few TGU with 16 and my back spasmed 
MOnday I did 100 pushups and 50 ring rows

Finally on yesterday I was able to do a workout
swings 50s r/l 24k, 40s r/l 24k, 30s r/l 28k,20s r/l 28k, 10s r/l 28k
high pulls 50s r/l 24k, 40s r/l 24k, 30s r/l 24k,20s r/l 28k, 10s r/l 28k
snatch same times as above all 24k
press same times all 16k
push press same times all 20k
jerks same times all 20k

[Dave]

TGIF....

stregnth

warmup iup snatches 20 r/l 16k
then
dead snatches 16k 20/20,20k 10/10, 24k 10/10, 28k 8/8, 32k 6/6, 32 4/4, 36k 2/2
jerks 28 10/10, 32 8/8, 36 6/6, 40 r 4/36 l 4, 40 2/2
double fsq 2x24 10, 2x28 8, 2x32 6, 2x36 4, 2x36 2
windmill 24 10/10, 28 8/8, 32 6/6, 32 4/4, 36 r 2/32 l 2

[Dave]

Usual 85 degree SD Saturday morning

KB

1a)snatch + windmill 3/3
1b) push press + OH sq 5
3x

2a) double clean + squat + press 8
2b) rr + pushup 5
3x

3 getup situp 5/5 2x

4a oh fw 2x16 100'
4b racked fw 2x24 100'
4c fw 32r/40l 50', 40r/32l 50'

[Dave]

Yesterday did another 3 hour Beginner Orientation

barbell press warmup 45lbx x10
working 100x5,110x5,115x5

kb double dead clean 2x20 10
2x24 x 10 2x
2x28 x10 2x

double swings 2x28 20, 2x32 10, 2x36 10, 2x40 10 2x
jerks 32x 10/10, 36k 5/5, 40 R 5, 36 L 4

mtn climbers 20/10 4min

pullups 10,7+2,6+2,7,6,5,4,3,2,1

[Dave]

tgu 3m
windmill 1m r/l
swings 2m 30s 2h, 30s r/l 30s h2h
jerks 30s r/l
alt cleans 30s 2x
floor press 30/30
burpee squat 30s
rr 30
1l dl 30/30
pushpress 30/30
gob sq 30
pushups 30
unicycles 30
bw row 30
snatches 3m

[Dave]

Warmups
bootstrapper (hold the kb, drop the hips, chest up then lift the hips and straighten the knees)
alt front lunge
spiderman crawl
side to side lunge
all 30s no rest
-----
rest 1
---
floor press 30/30
row 30/30
suitcase DL 30/30
2h swing 30
rest no more than 30sec between exercises, no rest between sides
------------
rest 1
---------
front squat (rack) 30/30
Dead clean 30/30
bodyweight row 30
h2h swing 30
rest no more than 30sec between exercises, no rest between sides
------------
rest 1
----
2 h high pull (pull it straight off the floor like a sumo squat but bring it chest high) 30s
gob squat 30s
squat thrust (burpee no pushup) 30s
pushup 30s
rest no more than 30sec between exercises, no rest between sides
------------
rest 1
---------
swings 30/30
press 30/30
low windmill 30/30
plank 30
rest no more than 30sec between exercises, no rest between sides
------------
rest 1
------------
high pull 30/30
high plank 30
side plank 30/30
russian twist 30
rest no more than 30sec between exercises, no rest between sides
------------
rest 1
-------------
squat thrust (again)
shuffle
mtn climbers
jumping jacks
all 30s no rest
DOne

[Dave]

SD was mixed up but did all white -1st black, san njie, bagua, xing yi 5 elements, 12 animals linkage, 4 spears, 4 tigers, green dragon broadsword, 2nd level broad sword, shaolin broadsword

swings 32,32,32
press 16,20,24
dead cleans 32,32,32
rows 24,24,24
high pulls 32,32 32 (sucked!!)
40/40/40 of each then 30/30/30, then 20/20/20

rest
then 2h swings (32) ||mtn climbers 20/10 4m

very tough

[Dave]

DL warmup 135x10,225x5
working 255x5,275x5,290x5

tgu+windmill 3 min, start at bottom  24

press 20/20 24
dead clean 40/40   24k
ffloor press 20/20 28
1h swing 40/40 28k
quad press 20
JJ 40

1alccj 2m r/l  24k
double squat thrust + dead clean +squat 2x16
---
1l dl 30/30 28k
pushups 45s
unicycle 30/30
deck squat w jump 30s 16k
--
snatch 2m l/r 16k 25rpms
rows 30/30 28k

[Dave]

Spent all day working on website stuff

workout
jerks 5x10/10 28,28,28,32,32
double front squat 5x10 2x20,2x24,2x24,2x28,2x28
double swings 5x10 2x28,2x32,2x26,2x40,2x40

[Dave]

descending ladders
press 15 @16k r/l, 10 20k r/l, 8 24k r/l, 6 28k r/l, 4 32k r/l, 2 32k r/l

snatch 15 @ 28k, 10 28k, 8 32k, 6@36k, 4@40k, 2@40k

jerk 15 @ 24k, 10@28k, 8@32k, 6@ 32k, 4@36k, 2 @ 40k

did something else but don;t remember

[Dave]

Tacfit Israeli Commando Challenge
20 minutes non-stop of:
12 swinging tripods (6 ea side)
12 swinging planks (6 ea side)
6 spinal rock/drop
6 quad squat to flat foot squat

I think I did 15 sets in 20 minutes

[Dave]

SD was a do your own thing. Me and John S, then Adam showed up about 10 mins late, Peggy showed up about 10
4 spears
4 black tigers
Bagua
Long Fist & remembered it!
green dragon broadsword
2nd level broadsword
shaolin broadsword
Tai Chi Broadsword

Xing Yi 5 elements, 12 animals, linkage

kb
High Pull: 10 reps, no rest
fw 1 lap
Burpees: 10 reps, no rest
fw 1 lap
Dead Clean: 10 reps,r/l no rest
fw 1 lap
Push-ups: 15 reps, no rest
25 yard jog
Snatch: 10 reps,r/l no rest
fw 1 lap
Deck Squats: 10 reps, no rest
fw 1 lap
Push Press: 10 reps,r/l no rest
fw 1 lap
Pistols: 10 each leg, no rest
fw 1 lap

2x