Thread: Allen's Journal
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Old 08-12-2008, 06:30 AM   #477
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 12, 2008
*no fast*
BW = 189-191

1. Warmup
row@4 - 500m 1:55.9 (felt sllllloooow today)

2. Gymnastic Warmup
planche pushup on rings w/ feet on box - 3, 3, 3
neutral grip pullup - 4, 4, 4

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

4. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
lunge w/ lateral flexion - backward - 3L/R
inverted hamstring - backward - 6L/R

5. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Front squat - lifting from bottom - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5

6. Metcon
3 Rounds - 45 seconds rest between rounds
5 box jumps - mid thigh height
10 GHD situps
20 KB cross chops - 35#KB
10 Band KB swing - 55#KB w/red Iron Woody band
5 plyo pushups - touching chest

Times: 2:00, 2:00, 2:11

7. Misc.
RDL - 95 x 10, 95 x 10, 95 x 10, 95 x 10 (1 minute rest between sets)
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-planche pushup - These felt kind of awkward
-FS - I missed these last week so I threw them into this week, 175 felt better than 155
-metcon - The cross chops slowed me down a little but overall a fun core-centric little circuit
-RDL - Threw these in here to get a good stretch on my hamstrings, I'm going to try to remember to throw these in here on my lower body strength days, 95 was light I could definitely go up in these.
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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

Last edited by Allen Yeh; 08-12-2008 at 06:31 AM. Reason: added fasting information
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