Thread: Allen's Journal
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Old 09-03-2008, 10:58 AM   #511
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 2, 2008
*15 hour fast*
BW = 189-191 (down 3 pounds from last week)

1. Gymnastic WU
handstand hold - 0:30, 0:30
ring row w/ feet on high box - 8, 8 (slight elbow pain)
hollow rocks - 15, 15

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - 4L/R
inverted hamstring - 5L/R

3. Strength
Burgener WU - 45 x 1
muscle clean + tall clean + PJ - 45 x 3, 95 x 2

power clean - 100 x 5, 120 x 5, 140 x 5, 160 x 5, 180 x 5(4th rep was bad, the last one was EASY!! hell yeah! PR for reps)
(2-3 minute rest between each work set)

DB decline bench press - 75 x 6, 80 x 6, 80 x 6, 80 x 6 (40X1 tempo)
back extensions - 15, 5 x 12, 5 x 14, 5 x 12
(superset with full rest - 45 seconds)

Pallof press - isometric hold - 50 x 0:35L/R, 50 x 0:35L/R, 50 x 0:30L/R
(rest 35 seconds between sets)

4. Metcon CA WOD 02SEP2008
4 rounds for time of:
5 kipping pull-ups - subbed dead-hang chest ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30%(57#)BW - Used 55#KB (largest in the gym)

Time - 4:37 (1:02, 1:05, 1:08, 1:22)

Notes:
-Added the horizontal pressing I missed last week in today after the power cleans, left hip flexor is still hurting a bit from my fall last
-MC+TC+PJ - no arm pain on the push jerks which is an improvement over the last few months
-power cleans - 180 for 5 is definitely a PR, I'm not sure what my max power clean is but I know I've never done 180 for 5 before.
-Metcon - The chest ups were broken on the 3rd and 4th set, 20 is probably the most pullups I've done in a single session since trying to rehab my arm. Fun workout, nothing too gassing but a good overall effect.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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