Thread: Allen's Journal
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Old 08-26-2008, 08:36 AM   #498
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 25, 2008
*13 hour fast*
*fasted workout*
BW = 193.2 (after a weekend of ok eating just more carbs than usual)

1. Warmup
row@5 - 3:00 - 800m (Not great)

2. Gymnastic WU
Chest up - pinkies touching - 3
knees to elbows - 10, 10, 7(grip gave out)

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
voyager shrug - 60 x 12, 60 x 12, 60 x 11

4. Strength (2-3 minute rest between each work set)
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 2(1+1), 95 x 2(1+1)
power clean - 95 x 5, 115 x 5, 135 x 5(snappy and tight), 155 x 5, 175 x 5(EASY!! hell yeah!)

5. Metcon CF Bolling WOD 08252008
3 Rounds for time:
5 deadlifts - 225#
10 burpees - chest to floor and hands in air
15 Calories on Rower@5

Total Time: 5:39 (1:59, 1:55, 1:46) (4/20 people)

Notes:
-Short on time today, tried to fit everything under 45 minutes
-KTE's - grip gave out on the last set, midsection could have kept going, no strain on my forearm which is a ++++!!
-Voyager shrugs - saw the T-nation article and wanted to try them out, an interesting movement sore in a weird place on my back today, http://www.t-nation.com/free_online_..._voyer_shrug_1
-power cleans - Today I don't know what the deal was but 175 was EASY for all 5, I tried to take a little bit more rest than I had the last time and maybe that was the difference, I'm not sure.
-Metcon - I don't usually do the CF Bolling WOD's as they run into the 20-30 minute range usually but this one looked fun up on the board. The DL's and burpees were completely unbroken, the only way I think I could have shaved off seconds would have been the row, the first row I didn't tighten the straps on my feet and that made a big difference in feel. Fun workout.
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