Dave's 2010 Training Logs

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[Dave]

TGU parts
1/2 getup 5 r/l
hip bridge 5 r/l
kneeling windmill 5 l/r
overhead back lunge 5 rl
Full TGU 5 r/l
all 24k

deck squats 20k

1/2 kneeling clean 5 r/l r knee down, 5 rr/l left knee down
1/2 kneeling press 5 r/l r knee down, 5 rr/l left knee down
1/2 kneeling C&P 5 r/l r knee down, 5 rr/l left knee down

20/10
high pull r/l
mtn climbers
6 mins
all 20k

[Dave]

dead snatch 5x5 + warmup set (20k 5 r/l, 24k 5 r/l) 28,32,32,32,32
1aLCCJ 5x5 36 for all sets
double 1 leg dl 2x32,2x26,2x40,2x40,2x40

ropes all 30/15 2x
double wave
alt wave
in-out
out circle
in circle
slams
"S"

[Dave]

Barbell
snatch from empty bar up to105 lbs various reps
cleans from 95 to 115 sets of 5
jerks from 95 to 115 various sets/reps.

Rear Foot elevated split squat (RFESS)
descending ladder w bell in goblet position
10/8/6/4/2 r/l 16k/20k/24k/28k/32k

[Dave]

Jeanette came up with this as a challenge. Do 5 rounds of this as fast as possible

10 ring pull ups (ring rows/inverted pullups) the closer to parallel your body is the better
10 double suitcase deadlifts - I used 2x32k
10 pushups
10 box jumps I used 22" box
10 windshield wipers (10 each leg alternating sides - 20 total reps) she used and empy Jr Oly bar, I used a pair of 20k bells
10L/10R dead clean and press 20k
do 5 times, for time.

not bad 18:50 non stop

[Dave]

Snatch Ladder
20(20k)/18(24k)/16(24k)/14(24k)/12(24k)/10(28k)/8(28k)/6(32k)/4(32k)/2(32k)

jerks 3m r/l 16k
jerks 2m r/l 20k
jerks 1m r/l 24k

[Dave]

1 Clean & Press 5x3/3 w 90sec rest (24,28,32,32,32)
2a Gob sq 6 48 for all 4 sets
2b snatch 6 r/l 36,40,40,40
4x
3a RR 3x12 36 for all
4a 1ALCCJ 3x5 40k for all

[Dave]

First Day of Winter, shortest day of the year
oh squats & bent press practice, gotta get the bent press back

practiced Tumblweed flow - I have 3 months to get ready for CST Coach level. Have to learn 5 Prasara flows w RPT of 8+. Tumbleweed is the first & easiest

[Dave]

300 meltdown
25 v-ups
25 snatches r/l
25 pushups
50 2h swings
50 squat thrust (no pushup or jump)
25 clean & press r/l
50 mtn climbers

13:50

practiced Tumbleweed flow The carpet sucks for this kind of work

[Dave]

snatches 20/18/16/14/12/10/8/6/4/2
used 28k from 20 to 10, then 32k from 8 to 2 all r/l
110 snatches per arm

later

deadlifts
135x5, 225x5, 275x5

pullups 1x8

4 spears
brown belt broadsword
Green dragon
Shaolin
2nd level

tried Pang Lung Pang but can't get past the first few moves

Tumbleweed

[Dave]

Christmas Eve Day
TRX workout

I think the TRX will be a decent system to incorporate into classes once I get the hang of it.

[Dave]

50/50 the easy way
10 snatches r/l
10 dead clean r/l
10 front squats r/l
10 swings r/l
10 push press r/l
10 jerks r/l

5x

24k for all
34:56

[Dave]

sumo DL 10 48k
press 5/5 28k, 32k
floor press 5/5 32k,32k
halo 5/5 16k
1 arm overhead static lunge 24k, 24k
gob squat5 48k
rows 36k, 40k

2x
---
2h swings 10 48k
dead cleans 10/10 40k
snatch 10/10 32k
3x

50 full burpees

[Dave]

The End.....