Dave's 2010 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]

Took yesterday off and I can still feel Thursday's workout in my traps

Shaolin Do white through 1st black
1 round sparring with John S, 1 round sticky hands with Dr. Mike

1st Hua
Bagua
Xing Yi 5 elements, Linkage

--
kb

I cant remeber it, it was rather alot. I have it on paper at the gym, will update tomorrow
It has lots of squats, pushups and abs

[Dave]

2m swings 32k
--
quad press
hot potato 20k
1l dl 32k
30/15
--
r 1
jump lunge 1m total
burpee 30
side plank + hip raise 30/30
rest 1
-------
cossack squat 20k
press 24k, 20k
unicycle 30/15
---
r 1
squat + kick 24k
floor press 24k
super plank + pushup
30/15
r 1
---
dead clean + sq 24k, 24k
sit thru
pushups 40s
30/15
--
ea round done 2x before going to next round

[Dave]

Took day off too busy

[Dave]

Windmills 3x 5/5 2 16,20,28
---
Fig 8 w hold 20reps 32k
pushpress 10 r/l 32,36,36
renegade row 5 r/l 36,36,36
alternating cleans 30 reps 28k,28k,28k (did all 3 sets as 20 reps, rest then 10 reps)
jerks 10 r/l 32,36,36
Front squat 10 r/l 40,40,40

3x

[Dave]

5 mins pushups 111 reps not as many as last time but I did 40 straight in 48 secs
rest 1
5mins pullups 44 reps was doing singles in the last minute, last time was 42

[Dave]

long cycle 2x16 10 mins broken down :
2 mins 12 rpms rest 30 (24 reps)
2 mins 12 rpms rest 30 (24 reps)
1 min 12 rpm rest 15 (12 reps)
1 min 12 rpm rest 15 (12 reps)
1 min 12 rpm rest 15 (12 reps)
1 min 12 rpm rest 15 (12 reps)
1 min 12 rpm rest 15 (12 reps)
1 min 12 rpm rest 15 (12 reps)

rest 10

snatch 24k 10mins broken down
1 m l  20 reps
1 m r 20 reps
1 m l 18 reps
1m r 19 reps
1m l 18 reps rest 15
45 sec r 16 reps rest 15
45 sec l 16 reps rest 15
45 sec r 16 reps rest 15
45 sec l 16 reps rest 15
45 sec r 16 reps

ran with Cash. From edge of my parking lot across to far end of SHSP lot and back rested briefly at each end down and back 3 times

[Dave]

TacFitt Commando Israeli Challenge 20rounds in 20mintes

[Dave]

white - 1st brown
sparring

bagua
xing yi 5 elements, linkage, 12 animals

4 spears

kb

2h swing 1m
h2h sumo dl 30
pushups 45
JJ 30
---
DC + sq + press 45 r/l
floor press 45
---
h2h high pull 1m
row 30
walkout 45
---
quad press 45
1 l sq 30
leg thrust 30
--
push through + up dog + down dog 1m
spinal rock 1m

low windmill 30s
gob sq 30s
mtn climber 30s

[Dave]

I figured I should do some of the workouts I wrote for the book
So
SWW Beginners Level (Program 1) day 1
5 pullups every minute on the minute ffor 20 minutes =100 pullups -going to feel this tomorrow
Deadlifts 225 5x5 w 1 min rest
Pushups - AMAP 1 min (42)
Static lunge 20s r,20s l rest 20 , 5 rounds
high plank static hold supposed to be 5 rounds of 30/30 I did 2 min straight then 3 rounds of 45/15
dead clean & press 3x10/10 24k

Finisher sledgehammer 50 strikes alt sides ea rep
4min 20/10 tabata squat thrust

RPE 6 (may 7 on pullups), RPT 8 (deadlifts were a bit off), RPD 0

[Dave]

As I discussed in the blog, the program layouts might be a bit tough to follow.

I did day 2 today and wound up doing extra work because I did the Intermediate and Advanced portions of the pushups then I got to the bench press section and did that too!


Dead Hang 2 sets alap 30 sec rest - 1m/48s

inverted row 3x5

half pullup from bottom 1xamap 8

static hold chin over bar 1xalap 10sec

--

Deadlift 5x10 225

2 h swings 30/30x5 32k

hip extension 3x10

--

double floor press 5x10 2x24

kb renegade rows 5x10 (total) 24k

the above was pushup Level 2

Divebombers 30/30 x5 - this is for Level 3 pushups oops

---

jump squats 20/10 x 8rounds

---

Bench Press 2x10 135 I didnt need to do these oh well

---

Dead Clean 3x10/10 28k

--

finisher

ab rollout 3x5

farmers walks 100' 3x 2x40

[Dave]

Fundraiser Challenge
6:23

snatch 25 r/l 24k
agility ladder
prowler 250lbs 50ft
sprint 100ft
50 mtn climbers
25 dead clean & press r/l 16k
sandbag shoulder & carry back to start (about 70yds)

[Dave]

1a) double clean & press 6 2x20,2x24,2x28
1b) double squat 6 2x24,2x28,2x32
1c) RR 12 2x28,2x32,2x36
1d) farmers walk 100' 2x36, 2x40,2x40

3x
---
1a) snatch 12/12 28, 32,32
1b) H2H swing 20 32,32,32
1c) rack walk 100' 24,24,24

3x
--

[Dave]

Fig 8 w hold 20 32k,36k,40k,40k
1 l dl 6/6 48k,48,48,48
push press 6/6 32,36,36,36
high pull 10/10 32,36,40,40
goblet squat 48k,48,48,48
--
1A LCCJ 5x10/10 28k

[Dave]

Nothing Weds or Thurs

squat thrust
dead clean 24k
30/30/15
4x
---
thruster 16k
2h swings 24k
30/30/15
4x
---
burpee + suitcase DL 30/30 2x24
4x

1alccj 30/30/30 x5 24k

[Dave]

just me & Paul for SD
white -1st black
green dragon, 2nd level, shaolin & tai chi broadswords

kb
Tilting @ WIndmills

TGU _windmill 10 r/l  20k
Windmill OH Sq 10 r/l 20k
Snatch windmill 10 r/l 20k

1a) 1 l dl to 1l sq 10 r/l 24k
1b) unicycle 20 r/l

kb squat thrust + gob sq 3x10 24k

edit: we did 5 mins of pushups at the end. I hit a new PR of 120!