Thread: Allen's Journal
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Old 07-17-2008, 09:54 AM   #436
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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July 10, 2008
BW = 192

1. Movement Prep warmup
inverted hamstring - backward - 8L/R
lateral lunge - 8L/R
lunge w/lateral flexion - forward - 8L/R
hand walk - 5
arm circles - 10F/B
arm hugs - 20
leg swings - 10 front to back L/R, 10side to sideL/R

2. Gymnastic Warmup
ring rows - 6
ring pushups - 10
frog stand - 20 seconds, 10 seconds

3. Neck WU
bridge on ground - 7F/B, 7F/B

4. Strength circuit (1 minute rest between each work set)
ring dips - w/30# vest - 3, 3, - just BW - 7, 7
chin-ups - w/ 30# vest - 2, 2, - NG just BW - 2, 6, 7 (arm hurting)
DL - 135 x 5, 235 x 2, 275 x 1

5. Metcon - CF Games 2008 #2
5 rounds:
5 - 275 # DL's
10 - burpees
Time: 3 rounds in 4:37

Notes:
-chinups were really straining my left arm today so I dropped the vest and banged out a few with a neutral grip without pushing it hard
-Metcon - What a spectacular failure, the 3rd set it became a set of 5 singles and I felt like I hurt my back on the 3rd set as well. Great.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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