Thread: Allen's Journal
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Old 07-22-2008, 09:53 AM   #448
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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July 22, 2008
BW = 190.2

1. Gymnastic Warmup
handstand hold - 54 seconds, 35 seconds
l-sit - 10 seconds, 10 sec, 10 sec
v-up - 10, 6

2. Mobility/Movement Prep warmup
arm circles - 10F/B
leg swings - 10 front to back L/R, 10side to side L/R
arm hugs - 10
inverted hamstring - backward - 10L/R
hand walk - 3
reverse lunge w/lateral flexion - moving - 6L/R

3. Neck WU
swiss ball isometric hold - front x 40 seconds, side x 40 seconds L/R
band good mornings with band around back of head - red iron woody band x 15, 15

4. Diesel Crew shoulder rehab #3
pullup retractions - 15
barbell overhead shrug - 95 x 15
scap pushup - 15
posterior capsule stretch - 15L/R

5. Strength (2 minute rest between each work set)
front squat - 95 x 5, 135 x 4, 185 x 2, 235 x 1, 255 x 0

5. Metcon - For time
10 double KB swings - 35#'s
Farmers walk - up and down basketball court with 2 35# KBS
10 double KB clean and press - 35#'s
waiter walk - up and down basketball court with 2 35# KBS
10 burpees
rack hold walk - down and back basketball court with 2 35# KBS
10 ball slams - 20#
chest/overhead ball throw - up and down basketball court - 20#
10 wall ball - 20#
side throws - up and down basketball court - 20#
Time: 8:22

6. Upper Body stretching
~10 minutes of jumpstretch upper body stuff (back, chest, shoulders, neck...etc)
EQI push-ups - 45 seconds, 47 seconds

Notes:
-Handstand hold - Holding the handstand against the wall is easy now, I'm still struggling to do a freestanding handstand though
-front squat - BAH! I need to start working these hard and heavy again, I thought 255 was going to go up since 235 was feeling good. I got almost halfway and started to tip forward. BAH!! These are going to go up damnit. I'm shooting for 300 by years end (conservative I know but it'd beat my old PR years ago by 35#'s).
-metcon - I made this one up, double KB swings were odd with the really wide stance, I could have got a better time if I had planned the workout better and gotten the equipment all together before I started. My plan was to do one stationary exercise and one exercise going up and down the basketball court. The 35's were light for farmers walks but I had to put them down twice for the waiter walks and once for the rack hold walks.
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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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