Thread: Allen's Journal
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Old 07-28-2008, 07:39 PM   #457
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 28, 2008
BW = 193????

1. Calistenics warmup
15 seconds each - high knees, jumping jacks, split jacks, side to side hops, pushups, crunches, mountain climbers, squat thrusts

2. Gymnastic Warmup
chest-up - chin grip - 8, 4, 4
handstand pushup - 2, 4, 3
knees to elbows - 9 OUCH, subbing tuck sits - 13 sec, 12 sec

3. Mobility/Movement Prep warmup
elbow to instep - 4L/R
arm circles - 10F/B
inverted hamstring - backward - 10L/R

4. Diesel Crew shoulder rehab #3
pullup retractions - 10
barbell overhead shrug - 95 x 12
scap pushup - 15
posterior capsule stretch - 12L/R

5. Neck WU
iron woody band isometric band hold, front, back, sides ~15 seconds each

6. Strength (2-2.5 minutes rest between each work set)
front squat - 95 x 5, 145 x 3, 195 x 3, 205 x 3, 215 x 3, 215 x 3(losing rack on last rep), 215 x 3(losing rack on last rep), 215 x 3(easy!)

7. 400's
1:47, 1:43, 1:42, 1:43, 1:47, 1:45, 1:49
1:30 rest the first 3 and 1:15 the last 4.
800m walk ~10 minutes

Notes:
-KTE's - These really put a hurting on my arm, crap, yet another exercise to cross off what I can do.
- Front squat - the 2nd and 3rd set of 215 I kept losing the rack on the 3rd rep, the 4th set felt great!
-400's - These felt good, so I cut down the rest by 15 seconds after the first 3 runs.
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-Kelly Starrett
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