August 22, 2008
BW = 193
double under practice - 2 minutes
2. Gymnastic Warmup
pushup parallettes - 20, 11
chestup - 4, 4
hollow rocks - 10, 20
3. Diesel Crew shoulder rehab #1
db retraction - 35 x 15L/R
db protraction - 35 x 15L/R
posterior capsule stretch - 12L/R
4. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lunge w/ lateral flexion - forward - 6L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring - backward - 8L/R
Front squat - lifting from bottom - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3
(1.5-2.5 minute rest between each work set)
RDL - 105 x 10, 105 x 10, 105 x 10, 105 x 10 (1 minute rest between sets)
Thruster practice - experimenting with different grip widths - 45 x 5, 95 x 4 (wide grip = no good, couldn't regrip), 95 x 3 (left arm is hurting switching to KB's
KB thrusters -2x45# KB's - 25 in 2:24
DB split snatch ladder - 35#'s - 1, 2, 3
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band
-FS - I switched to triples today, the 205 set felt good
-RDL - Did the first 2 sets very slowly, did the last 2 sets a bit faster, I can stand to go up in these for sure.
-Thruster practice - A wide grip while it felt better on the press, it was just too cumbersome to re-grip, my pinkies kept getting in the way. When I start jerking again I'll have to remember the wider grip. I was trying to find a narrower grip but the 2nd set of 95 starting hurting my left arm so I switched to KB's. The KB's felt fine, except that I felt like I wasn't getting a good drive from my legs to the press, near the end of the 25 I just felt like I was front squatting and strict pressing which is waaay too fatiguing on the shoulders.
-DB split snatch - didn't know what else to do so I threw these in here for the hell of it.
Foam roller - 40 minutes
"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; 08-22-2008 at 07:21 PM.