Dave's 2011 Training Logs

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[Dave]

Day 1 rehab
front squat 2x24 to box 8
slow pushups chest to floor 12
3x
--
1/2 kneeling band push 8 r/l
clubbell chop lift 8 r/l
3x
---
side plank 151 tempo 5 r/l
ITY 8
3x
---
ran through material white - 1st brown except sai,sword & san njie

[Dave]

Starting on a GS program
http://www.girevik.info/gsprogram/eng/index/index

Jerk 2x16 10 w 30s hold at top that lasted about 5 sets then dropped to 14k
snatch 24k 10/10 w 30s hold at top. after 3 times had to decrease it to about 15 sec holds
rest 3
jerk 2x16 34 with 2 breath hold
rest 1
snatch 20k 34 r/l w 2 breath hold
rest 3
jerk 2x16 at speed
rest 1
snatch 20k 58 r/l at speed had to stop at rep 34 on L & rest 10 sec
rest 3
Jerk 30 at speed

swings 32k 20 r/l 3x
plank w alt reach out 3x10
glute bridge w 16k 20

[Dave]

spent all day Thursday & Friday at the Brown in meetings
                
Jerk       11(2x16)    36(2x16)    29(2x16)        32 (2x16)       
Snatch    11/11(24)    36/36 20   61/61 (20)    -       

1st set 15 sec hold at top
3min rest between jerk & snatch
2min rest after snatch

2nd set 2sec hold at top
rest 3
2m rest after snatch

set 3 did 20 then 9
rest 3
snatch did 61 on r in 3:45 on L had to rest at 31,41, 51 20k
rest 2
set 4 did 16 & 16

swings 32k 20 r/l 3x
jump squats 30,20,15,10,9/8/7/6/5/4/3/2/1 = 120 total

[Dave]

Day 3
Jerk       11(2x16)    38 (2x16)    31 (2x16)        34 (2x16)       
Snatch    11/11(24)    38 /38 20   65/65 (20)    -       

1st set 15 sec hold at top
3min rest between jerk & snatch
2min rest after snatch

2nd set 2sec hold at top
rest 3
2m rest after snatch

set 3 did 20 then 9
rest 3
snatch did 30 l, 20 l, 15 then 40 r,25 r
rest 2
set 4 did 25 then 9

[Dave]

Nothing at all yesterday

GS Day 4
Jerks 16k 12 reps with 10sec hold
rest 3
snatch 24k 12 r/l 10sec hold
rest 2
jerks 16k 40 reps 2 sec hold got them all with out setting the bells down!
rest 3
snatches 20k 40 reps r/l no rest
rest 2
jerks 2x16 32 got them all
rest 3
snatches 20k 68 r/l got them all
rest 2
jerks supposed to be 35 did 24 then 11
felt pretty good

GPP
snatch swing 32k 3x20 r/l
rest
jump squats
30/20/15/10/9/8/7.../1 rest was the next set in seconds so 20s rest after 30 jumps, 15sec rest after 20 jumps etc
rest
super plank 15,10,10,8,7

[Dave]

did day 4 again by mistale much worse than Wednesday

GS Day 4
Jerks 16k 12 reps with 10sec hold
rest 3
snatch 24k 12 r/l 10sec hold
rest 2
jerks 16k 40 reps 2 sec hold got them all with out setting the bells down!
rest 3
snatches 20k 40 reps r/l no rest
rest 2
jerks 2x16 30
rest 3
snatches 20k 30,10,10,10,8 L all on the right 68 r/l got them all
rest 2
jerks supposed to be 35 did 26 then 9
felt pretty good

1 h swings 3x20 r/l

30s mtn climbers
super planks 10
5x

[Dave]

Ken Blackburn suggested a different format

Jerks 2x16 6 mins 12,13,11 w rest,13 w rest, 13 w rest, 13 w rest
rest 5
snatches 20k 3m r/l 18rpm
rest 6
snatches with glove 12k 5m r/l
L - 26,24,22,18,14 ahd to set it down several times, couldn't hold on
R - 25,25,23,21,18

ALternate between Overhead & Rack holds
60sec, 40sec,30sec,20sec 10/9/8.../1

GPP
kettlebell rope pulls (ties 2x32 to a thick rope and hand over hand pull) (1x)
50 sledgehammer hits to tire, alternating arms ea rep
30sec rope

3x

[Dave]

nothing yesterday except foam roller work, hip has been acting up

today

jerks 2x16 3 mins 18rpm very tough not using legs enough
rest 5
snatches 20k 18 rpm 3m r/l
rest 6
snatches gloved 12k 5min l 25,22,22,16,16  r 25,24,22,16,16

static hold alternating between overhead & rack 60s/40s/30s/20s/15s/10s/5s

1a) prowler push high down , low back 90lbs for speed
1b) rope pull /sled 180lbs 40' down & back
5x

[Dave]

jerks 8m 2x16 8 rpm
rest 5
snatch 20k 6min 18 rpm
rest 6
snatch gloved 12k L 25,24,22,18,16  R 25,25,22,22,18

double FW 2x24 3 laps, double rack 2x20, double overhead 2x16 3 laps
ropes 30:15 double, alt, in-out,outward 2x

[Dave]

5 lbs over Friday weight

Jerk static hold 2x20 15 sec hold 12 reps
snatch static hold 24k 13 r/l
rest 5
jerk 2x16 42 (26,10,6)
rest
snatch 24k 42 r/l (34,8 R, 36,6 L)
rest
jerks 2x16 34
rest
snatch 20k L 40,10,10,9,3  R 40,32
rest
jerks 2x16 30, 7

[Dave]

Jerk 2x20 10sec hold at top 13
rest 5
snatch 24k 10sec hold @ top 13/13
rest 5
jerk 2x16 44 2sec hold at top
rest 5
snatch 20k 44 r/l 2sec hold at top
rest 5
jerk 36 (30, 6) 2x16
rest 5
snatch 20k 75 l (40,10,10,5) 75 r (60,15)
rest 5
jerks 2x16 39 (26,13)

hand over hand sled pull 180lbs 3 laps up & back, 40' rope

[Dave]

Last one for 2011...

GS day 7
Back off day
Jerks 2x20 15sec hold 12 reps (did 8 & 4 - triceps shot)
rest
snatch 24k 15 sec hold at top 12/12
rest
jerks 2x16 2sec hold at top 40 (24,7,9)
rest
snatch 20k 2sec hold 40 r, 40 l
rest
jerks 2x16 32
rest
snatch 20k 68  r (50,18) L (40,10,10,8)
rest
jerks 2x16 39 (22,6,5,6)
ugg this really sucked Left shoulder feels very unstable and weak, grip giving out on L

1a) jump squats 30/25/20/15/10/9/8.../1 =145 total
1b) super plank 10/10/10/10/10/9/8/.../1 = 95 total