August 19 2008
BW = 191
2H KB swing - 35# - 1 minute - 35
1H KB swing - 35# - 1 minute each hand - 30/30
2. Gymnastic Warmup
handstand hold - 0:35, 0:19 (~:010 freestanding!!!!), 0:18 (~0:10 freestanding)
NG pull-up - 6
chest-up - 7, 5
v-up - 10, 10, 10
3. Mobility/Movement Prep warmup
elbow to instep - in place - 3L/R
reverse lunge w/lateral flexion - 4L/R
lateral lunge with a drop lunge - 5L/R
inverted hamstring -backward- 8L/R
x-band walk - 10L/R
adduction - sidelying - 12L/R
abduction - quadruped - 12L/R
clams - 10L/R
Pendlay rows - standing on rubber mat for elevation - 45 x 5, 75 x 6, 105 x 8, 125 x 5, 145 x 5, 165 x 5, 175 x 5
GHD situp - 10, 10, 11, 10
(superset with full rest between sets - 1 min)
Pallof Press isometric hold - 50 x 0:30L/R, 50 x 0:30L/R, 50 x 0:30L/R
(0:30 rest between sets)
decline DB press - 55 x 12, 70 x 6, 70 x 6
(1 min rest between sets)
400's - 1:40, 1:44, 1:42, 1:45 (1 min rest between) - slight pain in my right knee on the turns
100m strides - 0:21, 0:22 (0:40 rest between)
-Handstand hold - I was pretty shocked when I realized I hadn't touched the wall with my feet for more than 2 seconds!
-Pendlay row - These felt kind of strange, having to deload on every rep. I'll keep these in here for at least 5 more weeks to see where it takes me
-GHD situps - piece of cake, should have added more reps, didn't think about it until the 3rd set
-Pallof press isometric hold - tough
-Decline DB press - my chest felt a little fried after the Pallof press isometric hold, these were tough
-400's - I was shooting for a sub 1:45 and made it, so that means next time I decrease my rest another 0:15. My knee was bothering me a bit on the turns, I need to stop ignoring soft tissue work.
-100m strides - not feeling it today so I cut it short.
30 minutes on the foam roller focused on my lower body.
10 minutes with the backknobber thing
"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; 08-20-2008 at 06:00 AM.
Reason: added SMR info.