Dave's 2011 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]

TGU 5/5  24/28/32 (2 r/l, 2 r/l 1 r/l)/32(2 r/l, 2 r/l 1 r/l)
Double 1 leg DL 5/5 28/32/36/40
Jerk 5/5 28/32/36/40
Double Dead Clean 5 24/28/32(3)/32(3)
Double FSQ 28/32/36/36

4 times through

[Dave]

Firepower this really sucked in terms of weight used alt cleans w 24 used to be easy, so did 5 mins of snatches w 24k

did 4:45 core test with advanced class

[Dave]

double high pull 10
double clean 10
double push press 10
double fsq 6
can't set bells down through set

5x
20k for all

snatch 5/5
v-up 5
burpee 10
5x

[Dave]

Betty
5 press r/l 20k
10 snatches r/l 24k
15 swings r/l 28k
7.75 in 20 mins

5 mins of pushups 103

power wheel walks and jackknifes

Shaolin Do
White - 1st brown
all under black weapons
2nd level broadsword, Green Dragon Broadsword, Shaolin Broadsword

[Dave]

Smokin Ladders
This sucked but I managed to complete it with 24k & up for everything

[Dave]

Groundhog Day....

Shaolin Do white - 1st black (no weapons), Bagua, 5 Elements, Linkage, 12 animals, Tiger Crane (actually remembered it), 1st Hua

[Dave]

1200 using nothing but 32 k expect for the suitcase dl where I used a 40

tore the hell out of my hands on the snatches. each round has snatches and goes up 2 reps/side each round starting at 10 and going to 20/hand

[Dave]

2h swings 10 36,40,48,48,48
jerk 5/5 36,36,36,36,36
1l dl 5/5 36,40,48,48,48
double windmill 5/5 24 top, 36 bottom for all 5 sets
dead clean 5/5 36,40,40,40,40 was going to use 48 but hands exploded from blood blisters from Thursday
gob squat 5 40,40,48,48,48

5x

[Dave]

Didnt work out on Monday, Tuesday I got the stomach bug

Wednesday I did the following workout which was done by all classes last Friday:
bootstrapper
halo
4way shuffle
walkout
---

2m swings
-----
windmill 1m r/l
unicycle 30s r/l
plank 1m
2x
----
high pull 45/45
row
floor press
pushup 1m
2x
---
dead clean 30/30
fsq 30/30
high plank 30/30
2x

15 sec rest in between all exercises 30s between rounds

[Dave]

so in yesterdays workout I tweaked my back doing windmills with the 24k of all things, then Cash pulled while I was walking on ice which didnt help.

Took 2 alleve last night & 2 this morning and the back seems ok

decided to do double jerks did 20 reps with 16, too heavy feeling the shoulders, then decided to do 10 mins w 2x14. 2 mins in and dropped to 2x12, did sets of 10 for the remainder of the time. anterior deltoids screaming

Inverted rows with feet elevated so body goes to parallel at full contraction
3x10,1x8,1x5

atomic pushups with hand on box and feet elevated so body is parallel at extension
tha'ts a pushups with feet in straps then do a pike
5x10

then decided to do some clubbells to loosen the shoulders and wound up doing the Trial by Fire with 20lb clubs in 26mins

[Dave]

Beats me. can;t remember

[Dave]

Station 1 ropes
1a double
1b alt
1c in/out
1d slams

Station 2 kb
2a) 2h swings
2b) gob sq
2c)pullover crunch
2d h2h swing

station 3 BW
3a) pushups
3b) JJ
3c) alt lunge
3d mtn climbers

station 4 bands
4a) press
4b) curl
4c) bent row
4d) suitcase dl

[Dave]

Newport
everything w 24k
snatches sucked. did 1 min r, 1m l rest 15, 1 min r, 1min l, rest 15, 30s r, 30s l

it wasnt as bad as I remembered but I didnt feel as good about it either

took the dogs on a walk and ran with them a little

[Dave]

I think I got run over by a truck in Newport...

Did all Shaolin Do material white- 1st black except Tai Chi. Did 5 roads, Linkage 12 animals, 2nd level, green dragon & shaolin Broadswords. 1st hua.
Took about 80 minutes non-stop

[Dave]

all I got in was some TGUs
20k 5/5
24k 5/5
28k 4/4
32k 3/3
36k 2/2
40k 1/1