August 28, 2008
BW = 188-190.4
KB stuff for 3 minutes - 35#KB (windmills, swings, H2H stuff)
figure 8 walk w/2 35#KB's- rack hold x 1, waiter walk x 1
double under practice - 1 minutes
2. Mobility/Movement Prep warmup
Voyer shrug - 60 x 15, 60 x 15
KTE's - 0 (hurt my left hip flexor too much)
leg swings - 10 F/B, 10S/S
reverse lunge w/ lateral flexion - in place - 4L/R
inverted hamstring - backward - 6L/R
Burgener WU - 45 x 1
power snatch + ohs + Sotts press - 45 x 3
Front squat - regular - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3(struggle to hold rack position today, legs felt fine)
(1.5-2.5 minute rest between each work set)
Pendlay rows - 45 x 5, 135 x 5, 155 x 5, 155 x 5 (forgot to add weight), 175 x 5, 195 x 5 (heavy)
(1-1.5 minute rest between each work set)
RDL - 115 x 10(fast), 115 x 10(fast), 115 x 10(slow), 115 x 10(fast)
GHD situp - 10, 11, 10(FAST), 8(FAST)
(superset - 0:30 rest between sets)
KB Long cycle practice w/ 2 35# KB's:
clean + strict press + push press + push jerk + hold in rack position for 10 seconds and repeat - 6 times total
clean and press x 7
-Missed yesterdays workout and no access to barbell stuff on Friday so I tried to push the lower and upper body day together, it took a bit of time to fit all of it and I didn't get to a horizontal press as well as no metcon. With all the stuff listed above it took almost an 1:15.
-Warmup - I knew today would be a time crunch so I just tried to keep it very simple with stuff that I knew would get the blood pumping quickly. Left Hip flexor was hurting form I guess my tumble down the stairs on Wed. tried to stretch it out and get some blood to the area.
-double unders - timing was off today
-KTE's - I was going to do these with the Voyager shrugs but it was hurting my left hip flexor to even bring my legs up halfway.
-PS+OHS+Sotts Press - An old complex I dusted off the shelves for today, I just suck at Sotts press. On a brighter note the snatches with the bar didn't hurt my arm so that is always a plus. I'll be incorporating some light technical drills before my major lifts on strength days just to test my arm a bit and to dust off my technique.
-FS - The 215 set felt good on my legs but I was having a rough time with racking the weight today, not sure why.
-Pendlay rows - I forgot to add weight on the 3rd work set and was surprised that 175 felt the same as my set of 155...ADUH. 195 was heavy but doable, next week 200.
-KB long cycle stuff - Eric was messing around with some long cycle stuff so I figured I'd try it out as well, my grip and holding the KB's in the rack position was deceivingly hard at the end. He said I should work up to at least 12 reps in 2 minutes, I might start doing 1 day a week of just KB long cycle stuff for my metcon. It was different, the rack position was just awkward.
"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; 09-02-2008 at 10:27 AM.
Reason: Voyer shrug, not Voyager, oops