Thread: Allen's Journal
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Old 09-17-2008, 11:23 AM   #528
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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September 17, 2008
*fasted workout*
*17 hour fast*
BW = 186-188

1. Warmup
double under practice - 1 minute (~30)

2. Mobility/Movement Prep warmup
DC#3
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

3. Strength
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

Notes:
-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.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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