August 5, 2008
BW = 186-189.8 (found the other scale at the gym)
1. Gymnastic Warmup
handstand hold - 30 seconds,
L-sit - 10 seconds, 11 seconds, 14 seconds
chest up - 7 (irritating my left arm)
neutral grip pullup - 5, 5
kip swing - 9 (no arm problems?)
pushup on medicine ball alternating sides - 4L/R - (Ouch! left tricep/elbow???)
2. Mobility/Movement Prep warmup
leg swings - 10F/B, 2 x 10 side to side
lunge w/ lateral flexion - backward - 7L/R
inverted hamstring - forward - 6L/R
3. Diesel Crew shoulder rehab #2
DB cuban press- 15 x 12
band external rotation - Iron Woody band x 12
band pullaparts (Shaf-style) - Iron Woody band x 12
band dislocates - Iron Woody band x 10
band press - Iron Woody band x 10
4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
OHS - 45 x 15 (no pain, tightness in left arm)
power clean - 45 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5, 165 x 5
Straight sets: (1 minute rest between each set)
GHD situp - 10, 10, 10
back extension + GHR - 8, 6, 8
Rowing Practice@4 - ~5 minutes - After watching EC and Jon Gilson's rowing videos I decided it'd be a good time to try to fix my rushed return. Leg drive, back sway, arm pull and then reverse the order on the way back, straighten the arms first,then sit up then bend the legs.
250m@4 - 0:42
2 minutes rest
500m@5 - 1:46
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes
-chestups - these hurt my arm, but they didn't last week? Not good, sigh.
-kip swing - these used to hurt me but today no pain? strange
-MB pushup - on the 4th rep with my left hand on the MB I got this weird shooting pain in my tricep/elbow, very very odd, called it a day on trying these out.
-power cleans - Since I had some shitty power cleans the other day I decided to shore up my weakness, since I've always sucked at these. I will be doing 5x5 for these at least once a week, 165 wasn't hard but whipping my elbows under was the hard part, bad catches on the last 2 reps of the 165
-GHD situp - I took Greg's advice and moved the fulcrum under my hamstrings and voila! No more back pain. Some slight discomfort on the 3rd set but no pain.
-Rowing - I should have kept with the 250m row I could have beat my old 500m PR, not sure why I stopped actually
"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."
Last edited by Allen Yeh : 08-05-2008 at 06:05 AM.
Reason: added the 4th in