Dave's Log 2012

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[Dave]

Came down with stomach bug Sunday evening through Tuesday. Still not quite 100% on Wednesday 1/4/12

Jerks 2x16 6 mins sucked 14rpm
rest 5
snatches 20k 3m r/l 20rpm set it down once on left with 45s left but still got 20rpm
rest 6
snatches with glove 12k 5m r/l
L - much worse different type of glove
R - ust switched when I couldnt hold on anymore

ALternate between Overhead & Rack holds 2x20
60sec, 40sec,30sec,20sec/15/ 10

1a) jump squat 30/25/20/15/10/9/.../1
1b) super plank 10/10/10/10/10/9/.../1

[Dave]

back to normal

did this workout from Mike M
 full body attack 2x16 8 reps (pushup position on bell, jump to straddle bells and clean them (L1), then press them (L2) or double jerk (L3) or double snatch (L4)
windmill 8 r/l 24k
renegade rows 2x24 16 total
double front squat 2x16,2x16,2x20,2x20,2x24 8
double swings 2x24,2x24,2x28,2x28,2x32

5 sets minimal rest, nice change fro the GS training

Did some Fu. forgetting shit stuck on 2nd tiger, stuck on opening of sword, stuck on green dragon broadsword,   

[Dave]

abbreviated workout. Had an Orientation today

Jerks 3 m r/l 18 rpm 2x16
rest
snatch 24k 2m r/l 19rpm (tough )
rest
snatch gloved 10 mins switched every minute until about 6 mins in then had to switch after about 30se on left then back to 1 min switches
on left did 25,24,23,23,16,20
on right did 26,25,25,24,24

[Dave]

Jerks 8 min 8 rpm 2x16
santch 3m r/l 20k
snatch glove 10 min switching when needed 12k
double farmers walk 2x32 3 laps
double rack walk 2x24 3 laps
double overhead 2x20 30 laps
ropes

[Dave]

Rehab workout day 1 (squats)

[Dave]

Back to odd week workout

Day 8
13 double jerk 15 sec hold 2x16
13 snatch 24k 10sec hold
rest

41 double jerks 2 sec hold 2x16
41 snatch 2 sec hold 24k

rest

35 double jerks 2x16 full speed
71 snatch r/l 20k r(55, 5, 11 had to chalk up) L(50,10,11)
rest

1a heavy snatch swing 32k 20 r/l
1b deck squat 16k 10
3x
rest
 
squat thrust
shuffle
mtn climber
JJ
30sec each
3x no rest at all 6 mins straight thru
hr was about 160 after that but came down fast

[Dave]

Yesterday did part of my  rehab program the DL day

Today not so good. Doing static holds w 24k and left side gave out. and wouldnt do much. I kept going for other parts of it the workout, but wound up not finishing so I didnt tear up the shoulder.

Mostly nasty trigger point in lats & pec major causing the problem

[Dave]

TGU 1 r/l 20k, 4 r/l 24k - feeling the left shoulder stability

1 L contra lateral DL (rh l foot) 8 r/l 24,28, 32
rows 10 r/l 24,28,32
3x
---
1h swings 15 r/l 24,32,36
1/2 kneeling band pulls 8 r/l purple
3x
---
fsq 6 r/l 24,24,24
super plank 10
3x
---

conditioning
static lunge 30s r/l
2h swing 30s
walkout 30s
rest 30s
3x

[Dave]

TGU 5 r/l 20k warmup

10/8/6/4/2 ladder

double dead clean 2x16,2x20,2x24,2x28,2x32
Double Jerk 2x16,2x20,2x24,2x24,2x24
Double FSQ 2x16,2x20,2x24,2x32,2x32 (ugg)
Snatch 24,28,32,36,40 (last set on left was shaky, felt pec major on he set of 4 w 36k)
snatch swings 32,36,40,48,48,48 (last set was 5 r/l)

finsihed up with
1st Hua
Tiger Crane
Pang Lung Pang
2nd level broadswortd
Shaolin Broadsword
last time I tried swords I got screwed up & couldnt remember them

much better this time, fu felt really good again

[Dave]

Jerk light /fast 8min 2x14 @22rpm, had to drop to 2x12, 20rpm and went downhill from there
rest
snatch light fast 16k 4min r/l L 23,23,23,21 R was 23rpm for all 4 mins
rest
jerk comp weigh 2x16k3 min 15,14,14
rest
snatch 20k 3m r/l
toast stopped after that

[Dave]

random shit
TGU 1 r/l 20, 1 r/l 24, 1 r/l 28, 1 r/l 32

high pulls with empty bar and other randomness

double LC jerks 2x12 6min 8 rpm, rest 1, then 4min more @8 rpm pretty good although had been trying for 10m non stop

[Dave]

acupuncture treatment

snatch 5 r/l
goblet squat 12
clean & press 5 r/l
1 leg dl 5 r/l (was supposed to be 8 which I did on the last set)
fig 8 w hold 10

1st rounds 16k, 2nd 2 rounds 20k, 5th round 24k
felt good except the LC press w 24k on left

sled hand over hand pull with 40' rope 225lbs 5 times up & back HR was at 160 for the 1st 30sec after finishing

felt great, time for FOOD

[Dave]

went to Cincy yesterday to pick up bells

Getup 5 r/l singles started at 16 & went to 32
--
fsq 6 r/l 24k
1h swing 15 r/l 32, 36,40
overhead walk 1 lap r/l 32k,32,32
inverted row 8
3x
---
jerk 2x16 6 mins
rest 5
snatch 3m r/l 20k
rest 5
jerk 2x16 4  mins
snatch 2m r/l 24k
rest 5
jerk 2x20 2min
rest
snatch 1m r/l 24k

[Dave]

Wednesday did a 2 hour presentation at Sullivan U
no workout

Thursday, blah got poked with needles
did a little fu

Today
jerks 4m r/l 20k 14rpm
rest 3
jerks 3m r/l 20k 14 rpm
rest 2
jerks 2m r/l 24k 14rpm
rest 2
jerks 1m r/l 28k 12rpm

squat jump 30/25/20/15/10/9/8.../1
super plank 10/10/10/10/10/9/8.../1

[Dave]

Nothing Monday

Tuesday
snatch 16k 4m r/l @21 rpm
rest 3
snatch 20k 3m r/l @17rpm
rest 2
snatch 24k 2m r/l @13 rpm
Ropes 5 rounds 30:15

1a) prowler push 180 5 laps up high back low
1b) hand over hand sled pull 40' up and back
5x