September 17, 2008
*17 hour fast*
BW = 186-188
double under practice - 1 minute (~30)
2. Mobility/Movement Prep warmup
pullup retraction - 10
barbell OH shrug -95 x 15
scap pushup - 15
posterior capsule stretch - 12L/R (done correctly!)
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 8L/R
lunge w/ lateral flexion - 5L/R
inverted hamstring - backward - 8L/R
x-band walk - 10L/R
adductor - sidelying - 15L/R
abductor - quadruped - 12L/R
Burgener WU - 45 x 1
Trying a to start the bar over the base of my toes today
power snatch + OHS + Sotts press - 45 x 3, 95 x 1
snatch - 95 x 2
snatch pull - 135 x 3
Pendlay rows - 145 x 5, 165 x 5, 185 x 5, 195 x 5, 205 x 5
(1.5-2 minute rest between sets)
Pallof press - 70 x 12L/R, 70 x 12L/R, 60 x 12L/R
decline barbell bench - 40x1 tempo - 45 x 10, 95 x 10, 135 x 8 + 10 clapping pushups + 4 regular pushups
(~1 minute rest between sets)
4. KB stuff
OALC - 35#KB - 8 minutes total switching hands every minute
5. Misc. stuff
Steam room - 5 minutes
-quads are really sore,back is tight, need to do more foam rolling and stretching.
-DU practice - These felt great today!
-Start position change - I had forgotten all about changing my start position to see if it makes a difference and as the weight got heavier I definitely noticed it more. I'll toy with this some more
-Pendlay row - 205 x 5 felt better than 200 x 5 last week, strange
-OALC - This felt pretty good, I'll look to add more time next week. Grip felt like hamburger when all was said and done
-Steam room - Tried to sit there but got bored and started stretching.
"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."