Dave's Log 2012

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IronGarm - Very Explicit but good training info

[Dave]

SIM
one arm press 24k 5l 6 r 30s r/l rest 30
1/2 snatch 32k 7/7 30s l/r
rest 30

double fsq 2x24 30s 8
rest 30
getup situp 24k 4l 6 r
rest 30
double dead clean 2x28 9
fig 8 to hold 32k 15
push up 23 30s
plank 2m

push press 30s r/l 32k 5/5
snatch 36k 3l 4r

h2h sumo dl 40k 16
side bend 40k 14l 15 r
alt clean 2x24 28
fig 8 32k 15
triangle pushup 16

LCCJ 36kr, 32k l 5/5
1/2 snatch 26k 3l, 4r

btn squat 36k 8
windmill 24k r/l 5/5
double lcc 2x32 9
staggered pushup 20
high plank 2m

shit, terrible, compared to 2 years ago way off on all weights

[Dave]

Can't remember what I did Friday

Mahler's mass builder
squat thrust to double snatch 8 (2x16,2x20,2x24,2x24 last set did double dead clean & jerk 2x24)
Windmill 8 r/l (16,20,24,24,24)
Renegade Row (2x16,2x20,2x24,2x28,2x32)
Lockout press (one arm locked ot while the other presses (2x16, 2x20, then locked out 20 r/l and pressed 20 r but 16 on l)
double fsq (2x16,2x20,2x24,2x24,2x24)
double swing (2x16,2x20,2x24,2x28,2x32)

5x

Love this workout

[Dave]

kept it easy
Jerks 2x12 3min 20rpm
2x24 1m 8rpm x3
snatch 3m r/l 16k 23 rpm
snatch 24k 2m l/r 18rpm min 1 l, 4 reps then had to set it donw, then 10 reps 18rpm  on R but set it down

a) DL 135x10,185x5,205x5
b) Inverted row 8,8,8

[Dave]

another of Mahler's

8x5
1a) double press 2x20
1b) renegade rows 2x32
stayed the same weight all sets

3x5 windmills
24,28,32 with 1min rest between. it's been awhile since I've gone heavy on these. The 32 felt more stable than the 28

snatches 3x15 28k for all - hands arent used to the weight

[Dave]

Last one before Ken Blackburn on 2/11

Jerks 2x16 3m
rest 1
2x16 2m
rest 1
2x16
all @10rpm
DL 135x10, 185x10, 205x5, 225x5

snatch 16 5m r/l @20rpm yeah all the way through & about 7rpe
gotta work on the jerks more

[Dave]

some fu
white-1st black (except tai chi & bagua)
bo,sea dragon, se pa kuen, green dragon
tiger crane
1st hua

[Dave]

Saturday was the Blackburn workshop, awesome

today workout 1 from Cotter new set Extreme Strength

10 pullups
double jerks 2x16 -10/20 2x20 10/20 2x24 10 2x20 4x10
snatch 16k 10, 20k 10 24k 10
jerk squat (knees go forward like 1st dip) 2x20 3x20
dips 10 (on rings)
---
added by me

swings 16 3x30 r/l, 20k 2x30r/l, 24k 1x30 r/l working on the pendulum and keeping connected
overall moderate workout

[Dave]

Cotter's Extreme Strength Day 2
double lccj 2x16 5, 2x20 5,2x24 5, 2x20 4x10
double fsq 3x10, 2x20, 2x24, 2x28
deadlift 135x10,205x2x10

farmers walk 2x32 60:30 3x

mtn climbers 20:10 4m

[Dave]

Day 3 these are not supposed to be done back to back but whatever dude

pullups 12 (9+3)
snatch 16k 10, 20k 10, 24k 10, 4x15 20k 30s rest in between
double jerks 2x20 10, 15 rest 30s in between
elevated kb dl 28k 15, 32k 15
elevated jump squat (1 bell between legs) 20k 15,15
dips 15 (12+3)
added
ropes 20/10 24 intervals 12m total
double, alt, in/out, out circle = 2min

[Dave]

ES Day 4
Long cycle clean 2x20 10, 2x24 10, 2x28 10, 2x32 10, 2x28 6x15 tough! about 1 min rest between sets
jerks 2x20 3x15, last set was 10 then 5
sandbag jump squats 3x10 50, 70,70
getup situps 3x10 16
tough one

[Dave]

Hemlock Bluff Cabin workot
sumo RDL 2x20 10

jerks 2x20 5 sets of 2 mins w 2 mins rest in between avg 12rpm. Last 2 sets had to set bells down but was still able to maintain pace and get the reps
rest 5
snatch 20k 3min r/l, then 2min r/l no rest 17rpm
rest
sumo RDL 2x20 12
Good morning 20k 10

1 leg squat 10 r/l
declined (3 steps) pushups 15
3 sets

[Dave]

The "I think I kicked my own ass" workout

1a LCCJ 20k 2m r/l @13 rpm
rest 2
double jerk 2x20 3 mins r/l @10 rpm
rest 2
double jerk 2x20 2 mins r/l @10rpm
rest 5
snatch 20k 2m r/l 21rpm was going to do 3mins but just didnt have it

1a) full burpee  30/25/20/15/10/9/8/7/6/5/4/3/2/1
1b) super plank 10/10/10/10/10/9/8/7/6/5/4/3/2/1

toast

[Dave]

Sunday we had 3" of snow in Hemlock Bluff, Tn near Jamestown. Today it is 70

took yesterday off
didn't get very sore at all from Tuesday

Today
jerks 3min 10rpm 2x20 was going for 4
rest 5
snatches 20k 4m l & r 16 rpm
low swings 3x30 r/l
double clean 3x15
elevated DL 2x20 1 step 3x10
farmer's walk outside up & down the drive may 1/8 mile uphill 3x up & back just right

[Dave]

ES Day 5 but didn't complete got interrupted in the middle of it

1 arm jerk 5-16k, 5-20k, 2-24k, 5-28k, 5-32k
Double jerk 3x15 2x20
Double front squat 3x8 2x28k
1st dip squat 2x20 1x25 (supposed to be 3 sets)

[Dave]

Hmm, 53.....

1a LCCJ r/l 5 -20, 5-24, 5-28, 5-32
double LCCJ 2x20 15,12,10
double kb sumo rl 2x24k 30,20,15
box pistol 3x5 16k

sled drag over shoulder, then hand over hand back 135lbs
sled drag walking backward, then hand over hand back 2x
sled drag lateral pull r/l then hand over hand back 2x

tire flip (est 300lbs) 27 flips (2x around room)
sledhammer 50 reps 10lb sledge 3x w 1 min rest in between