Thread: Allen's Journal
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Old 08-02-2008, 07:59 PM   #465
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 1, 2008
BW = 189.4
*15 hour fast*

1. Warmup
double under practice - 2 minutes

2. Gymnastic Warmup
handstand hold - 30 seconds, 30 seconds, 30 seconds
neutral grip pullup - side to side x 8, +45 x 3, +45 x 2, 4

3. Diesel Crew shoulder rehab #1
DB retractions - 30 x 12, 30 x 12
db protractions - 30 x 12, 30 x 12
posterior capsule stretch - 90 degrees x 15, 135 degrees x 15

4. Neck WU
swiss ball isometric holds against wall - 2 x 30 seconds - front/left/right

5. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B

6. Strength (2-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 145 x 2(1+1), 145 x (1+1)
power clean - 145 x 3, 195 x 0
clean - 195 x 1, 195 x 0, 195 x 0

superset: (no rest between sets)
slow eccentric reverse cable curl - 10 count negative - 70 x 5, 70 x 4
Palloff Press - 80 x 10L/R, 70 x 10L/R

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-DU practice - I still suck at these, I can hit them pretty consistently now BUT I can't do them in a row, I keep putting a single between each double.
-Cleans - First "heavy" Oly work since....March? 195 felt heavy, my timing was all screwed up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.
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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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