Dave's 2010 Training Logs

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[Dave]

Smokin Ladders

used 2x24k on all c&P and snatches.
tough one used at least 24k on everything except alternating cleans & used 2x20 on those.
on last round I had to stop c&p at 6, rest then do the other 3

[Dave]

flowfit level 4
20 mins 20 rounds got faster and smoother as I went
RPE 7, RPT started about 7 and got to 9 on some of it, overall 8, RPD 1

[Dave]

Nothing yesterday too busy

Today, Smithers & Paul were an hour late so while I waited for them I did 4 spears (34d & 4th twice), 4 tigers, Bagua, Xing Yi 5 elements, linkage, 12 animals, 2 man set twice, 1st hua

after they got there we did White through 1st brown & 2 rounds of sparring then straight into kb

KB -
this one sucked compared to the last few times I;ve done it

snatches 5/5
burpees 10
5x used 24,28,32,40,40

double press 5
unicycle 20 l/r
5x used 2x24, the 2x28 for 2 and 2x24 for 3 for sets 2-5

double push press 5
mrtn climbers 20
5x last time I did 2x32 all the 5 sets this time sucked and did 2x32 for 1 rep & 4 reps of 2x28 for all 5 rounds. Pissed me off

double jerk 5
jumping jacks 50
5x
2x28 for all5 sets sucked,same as last time

ropes 30/30
double wave
in/out
alt
double out
double in
2x

core test

[Dave]

Did a quickie today
Pushup ladder 1/1/3....../10. 2:24

2 handed swings 48k 30s on/off 5 mins

Dead cleans 5x5/5 48k

Goblet sq 5x5 48k

[Dave]

So far did, without setting bell down until a set is done

10 double high pull
10 double clean
10 double push press
6 double front squat

3x using 2x20 for all sets

later did snatches 32k 5x10/10

[Dave]

Shaolin Do White - 1st black
all weapons except sai
no tai chi or bagua
also did 2nd level broadsword, green dragon broadsword & shaolin broadsword


later did Firepower
mostly with 24k
5 mins of snatches w 24k sucked the rest wasnt too bad other than the alternating cleans with 2x24

[Dave]

Tai Chi a couple of times

[Dave]

nothing yesterday 

Today
Shaolin Do white - 1st brown
5 rounds of sparring

kbs

agility ladder & hurdles

walking swings 2h forward 50' back 50', lateral 50' ea way  32k for all

heavy snatches 50 r/l anyway (5x10/10 32k)
heavy jerks 10/9/8..../1 l/r (55/arm) all with 32k
floor press 3x5/5 32k

[Dave]

Yesterday did another 3 hr orientation. The saw "The book of Eli" had a pizza and watched the game. Ugg what a choke.


Today

New workout from Sonnon, Tacfit Commando
swinging tripod
swinging plank
spinal rock/compressive hip drop/butterfly
pop up

Beginner = 2 reps of each (each side on 1 &2)
Intermediate = 4 reps of each (each side on 1 & 2)
Advanced = 6 reps of each (each side on 1 & 2)

The goal is to do 20 rounds in 20 minutes. Each time you complete a round in under 1min you get 1 point, otherwise you get 0. Max score is 20

I did all but 2 rounds at the intermediate level 4 reps of all (8 total on exercises 1&2). The other 2 roinds I tried to get 6 (or 12) but couldnt move fast enough on 1 & 2

RPE 7, RPT 8, RPD 1

I'm I can do 3 &4 @ 6 reps and keep it under 1 min, I had a minimum of 10secs left each round.
It may be possible to go to 5 per side on 3 & 4 and still keep it under 1 min

[Dave]

goddamned snow

Did the "300" Workout now being called the "Spartan Workout"

didnt time it. didnt feel up to pushing it too hard.
Still did it in under 25mins

25 pullups
50 pushups
50 dead lift 135lbs
50 box jumps 22" (all I have)
50 floor wipers 135lbs
25 dead clean & press r/l 16k
25 pullups

oh yeah also shoveled for about 40 minutes earlier

[JSmithers]

goddamned snow

Damn right! 

[Dave]

Shaolin Do white through 1st black except sai, Tai CHi & Bagua

50 or so tire flips (165lb tire)

somewhere around 240 sledgehammer hits on the tire with 10lb sledge.
feet parallel stance, alt sides 50
left foot forward 30 hits
right foot forward 30 hits
sideways hit -30 each way
feet parallel 50 right hand /side hits, 50 left hand/side hits

[JHedgespeth]

There's a nice job wait'n for ya at the railroad boy!  75 cents a day plus food! 

[Dave]

DL                              press                         back squat
135x10                        95x10                           135x10
225x5                         105x5                           155x5
275x5                         115x5                           165x5
285x4                         120x4                           175x5  
290x3                         125x3                           185x4
295x2                         130x2                           195x3
                                                                    205x2

Prowler 270 5 laps low post up, high post back. It's about 55' one way

[Dave]

Friday, Saturday & Sunday in a conference
Sunday night got stomach bug bad and pretty much slept yesterday except for teaching the 10 & 6p classes.

Feeling better today, but not 100%

Did the TactFit Commando workout from the other day. (2/8/2010)

did it at 6 reps per exercise and did 11 rounds in 20 minutes as opposed to doing 4 reps per exercises and doing 1 circuit at the top of every minute for 20, resting the remainder of the minute.
Still wasnt too bad
given that I'm not 100% this was RPT 7.5, RPE 7, RPD 2 my achilles tendon kept slipping out of place during the butterfly spinal rocks which also slowed me down
I took no rest between circuits just kept going for the full 20 mins