Dave's 2011 Training Logs

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[Dave]

Here we go again...

[Dave]

Jerks 10mins switching every 5 reps 24k. I lost track but I think I hit about 180 reps
RR+pushup+double dead clean 25 reps, pausing as needed 2x24
snatches 2m r/l 16k
snatches 1:30 r/l 20k
snatches 1m r/l 24k
snatches :30 r/l 28k

[Dave]

Tacfit Israeli Challenge. all these Israeli commandos run out and try to kick your ass, they failed


20 mins, 20 sets
12 springy tripods
12 swinging planks
6 spinal rock butterfly
6 quad press to quad squat

[Dave]

Shaolin Do
all material white through 1st black except tai chi & Bagua

[Dave]

clubbell workout

8 rounds of this superset using 25lb club
gamma cast (think kb halo) 25 reps each round alt sides ea round
handstand pushup ranged from 2 to 4 reps
45se rest after HSPU

rest 1 min after 8 rounds then

1 L squat 25lb club 8 rounds 10reps r/l
1l dead lift 25lb club 8 rounds 20 reps r/l

Suprised, only a little sore in glutes and none so far in shoulders/traps

[Dave]

Horsepower

[Dave]

superset 1
box jumps 8/10/10/10/10/11/12/12 85
pullups 5/5/5/5/5/6/6/6 43
8 rounds

24 squats, 12 quad press, 12 2h shoulder casts r/l, 24 clock work squats all w 25lb clubbell
3x 3 min rest between sets.
Supposed to be high intensity but felt more like strength

[Dave]

Jersey Shores Tabata

20/10
2 h swings 24k all roiunds
pushups
mtn climbers
high pull r 24k all rounds
high pull l 24k all rounds
burpee
thruster r 16k all rounds
thruster l 16k all rounds
8x
1:30 rest between rounds

[Dave]

Off Day
worked on Prasara Flock of Pigeons flow for CST in March
running out of time

did the 1st 2/3rds of it. Started with RPT 5, ended with RPT 7, RPE 3, RPD 1

[Dave]

Worked out with Advanced class

clean & press 5x3/3 24,28,32,32,32
windmill 5x3/3 32,32,36,36,36
gob sq 5x3 40,48,48,48,48
triple crush 5x3 24,28,28,28,28
snatch 5x3/3 40,40,40,40,40

pullover crunch 20 28
russ twist 50 28
2h swings 50 48

[Dave]

Clubbell Mass Evolution
5 sets of the following circuit (supposed to be 10 but ran out of time)
everything 6 reps all weights are pounds

2h Torch press 25,25,45,45,45
shoulder cast r/l 15,20,20,20,20
2h flag press 25,25,45,45,45
2h arm cast r/l 25,25,45,45,45
overhead side bend r/l 20,20,20,25,25
2h shield cast r+l=1 rep 25,25,25,45,45

[Dave]

needed a moderate day after Thurs & Fri plus today's workshop at LMAA and tomorrows orientation

tgu alt sides 10 total 16k

1 leg dl 5x10 28,28,32,32,36

snatch 3m r/l 16k avg 24 rpm

jerk 3m r/l 16k R-24/20/18, L 24/20/22

[Dave]

Man I'm getting way behind in posting these & starting to forget what I did

One day last week I did another CBME workout boring
Shoulder Park squat (a club on each shoulder) 6 2x25
Side rockit 6 r/l 45
Back Lunge w head cast 12 alt legs 20
2h swing 45
standing big wheel 25
dragon squat 20

10 sets of all as a circuit

I also did
Windmill 5x5/5
TGU 5x5/5
1l dl 5x5/5
pullups 5
as a circuit

[Dave]

1a) jerk 28/32/36/40/40
1b) rows 32/36/40/48/48
5/4/3/2/1

2a)front squat 32/36/40/48/48
2b)1l dl 36/40/48/48/48
5/4/3/2/1

3a) dead clean 32/36/40/40/40
3b) windmill 28/32/36/36/36
5/4/3/2/1
4a) highpull 24k
4b) burpee
20/18/16/14/12/10/8/6/4/2

[Dave]

One of the bootcamp class workouts
bootstrapper
spiderman
side 2 side
walkout
JJ
---
sumo dl or h2h
pushups
rows
bw squat
---
2h swing
plank
front squat
mtn climber
---
1 h swing
squat thrust
press
JJ
---
dead clean
high plank
gob squat
side plank

did the whole thing twice