September 10, 2008
*17.5 hour fast*
BW = 187-189
1. Gymnastic Warmup
ring dips - 9, 10
pullups - 4, 4
plank - 1:30, 1:00
side plank - 0:30L/R, 0:30L/R
2. Mobility/Movement Prep warmup
x-band walk - 10L/R
DROM WU - 10 all
inverted hamstring - backward - 8L/R
Burgener WU - 45 x 1
3 snatch-grip halting deadlifts + 1 power snatch + 1 ohs + 1 Sotts press - 45 x 3, 75 x 1, 75 x 1, 95 x 1
snatch balance - 95 x 2, 135 x 2, 155 x 1
snatch grip push press + OHS - 175 x 1, 195 x 1, 205 x 1 (PR!), 215 x 0 (couldn't get it locked out)
Pendlay rows - 140 x 5, 160 x 5, 180 x 5, 180 x 5, 200 x 5 (heavy)
(1-1.5 minute rest between sets)
decline DB press - 40x1 tempo - 80 x 4, 60 x 10, 60 x 8, 60 x 4
(1 minute rest between sets)
-Triceps are really sore, I'm guessing from the jerks on Monday. Really wanted to see what I'd be able to do with the OHS today so I just threw it in today on my upper body day. Knee has a huge bruise from Monday and the power cleans. So I was being extra careful today. No metcon today, just the stuff above took 1 hour+ and I felt drained by the time I was all done.
halting DL + PS + OHS + Sotts Press - This was fun and the snatches didn't hurt my arm at all
-Snatch balance - Threw these in here to get some more technical work in without going too heavy.
-OHS - PR at 205! My last PR was 195 x 2 back in January AND I haven't done any heavy OH work at all since my arm started hurting. SWEET! 215 I couldn't push press it up and stopped here since I didn't want to get yelled at again by the CF trainer conducting their class.
-Pendlay row - 200 x 5 is heavy
-decline DB press - felt really heavy today so I dropped the weight, really I just felt drained by now overall
"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; 09-10-2008 at 08:45 AM.