SDP Training

[SDP]

G'Day,

For those that like the info, I'm:
33 years old
71kg
175cm

Current training thoughts are, to have a recovery period/ maintainance period through to early January - then focus training for GS. I would like to be at the point of competing with the 24kgs by the next GS comp, instead of the 16kg's.
My fitness is good at present (although fighting a flu), and I have spent time ensuring good technique so that in the new year I can start working on the endurance and numbers.

Wednesday 10th December

One arm swings 24kg
40-30-20-20-20 Changing hands every 10 rest 45sec between sets
Alt military press 2x16kg
10-16-10-16 rest 1:30 between sets

[SDP]

12th Dec

5km jog. Pretty slow jog, well below average time.

15th Dec

Systema

17th Dec

Body weight Pistols
5 sets of 5 reps per leg

Military Press 24kg L/R
3/3. 3/3. 3/3. 5/5. 4/4.
2-3 minute rest between sets.

Had intended to keep going, and then finish with 10 minutes of 1 arm swings but due to a chest infection had to give up as I could not stop coughing.

Stu.

[SDP]

22nd Dec[u]
Systema

Rest one week

[u]29th Dec

Swings
24 kg
1 min L - 29. 1 min rest
1 min R - 29. 1 min rest
1min 2 arm - 26. 2 min rest
Snatches
16 kg
1 min L - 20. 1 min rest
1 min R - 18. 2 min rest
1 min L - 17. 1 min rest
1 min R - 18. 2 min rest
1 min 30 1 arm swing - 40, changing hands every 10.

I fatigued very quick tonight, not sure why. It is the first time that I have really tried timed sets rather than reps/set. It has provided some food for thought!!

[SDP]

Thursday 1st January 2009

24 kg KB.

Turkish Get-up L/R
1/1. 5/5. 4/4

2 arm swings
15. 15. 15.

Happy New Year.
Stu.

[SDP]

Tuesday 6th January 2009

All done with 24kg KB.

Windmills L/R
5/5. 5/5. 5/5. 5/5.

Military Press L/R
5/5. 5/5. 5/5.

Bent over knee rows L/R
10/10. 10/10.

Stu.

[SDP]

Thursday 8th January 2009.

Around the body pass - 32 kg
20. 20. 20. 20. 20.

Front Squat - 32 kg
10. 10. 10. 10. 10.

Snatches - 24 kg
10. 10. 10. 10. 10.

Stu.

[SDP]

10th Jan 2009

Lunges
2 x 24kg - 5 x 5reps
Get Up Situps
16kg - 5 x 5reps
1 Arm Swings
32kg - 5 x 10reps

12th Jan 2009
Systema

14th Jan 2009

Clean & Push Press
32kg L/R - 2/2. 5/5. 5/5. 5/5. 5/5.
1 Arm Swings
32kg - 4 x 10 reps

18th Jan 2009

Turkish Get Up
32kg L/R - 1/1. 2/2. 1/1. 24kg 3/3
Jerks
2 x 24kg - 8. 8. 9. 8.
Renegade Rows
2 x 24kg alt arms - 10. 10. 10. 20.
1 Arm Swing
32kg L/R - 10/10. 14/14. 10/10.
Swing 2 x 24kg - 15.

19th Jan 2009
Systema.

Starting to work with the 32kg a bit, and it's feeling better than it has in the past 12 months.

[SDP]

21st Jan 2009

Round the body pass 32kg
40. 40. 20.

Windmill 8 + 32kg
5/5. 5/5. 5/5.

Cleans 32kg
Tabata - 52 reps total

2 Arm swings 32kg
15. 15. 15. 15.

[SDP]

25th Jan 2009

50 Push ups
50 Sit ups
50 Squats
50 Leg raises
Total Time - 12min 32sec

29th Jan 2009

LCCJ 2x24kg 10 minutes
5.5.4.4.4.5. total 27 reps
10 minute rest
Snatch 24kg L/R - 10 minutes
10/10. 10/10. 10/10. total 60.

[SDP]

31st Jan 2009

Training group
Deadlifts
Swings, various 1 arm, 2 arm, hand to hand.
Push Press
Turkish get ups
All done with 24kg, except Turkish get up done with 32kg. Reps not counted.

4th Feb 2009

Floor press 32kg per arm
4. 5. 5. 3.

Squat Thrust 2x24kg
4. 4. 5. 4.

L-Sit
10sec hold. 15 sec. 15 sec. 15sec. 15sec. 15sec

Tabata hand to hand swings 24kg
81 total.

Stu.