Thread: Allen's Journal
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Old 09-30-2008, 05:23 AM   #550
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

September 29, 2008
*16 hour fast*
BW = 188-190

1. Gymnastic WU
chest ups - dead hang - 3, 3, 3, 3, 3 (slight tightness in my left arm)
handstand hold - 0:48 (3-5 seconds freestanding), 0:38 (10 seconds!! free!!!)

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements

3. Strength
Burgener WU - 45 x 1
3 position clean - 45 x 2(L2H), 95 x 1(L2H), 95 x 1(H2L), 105 x 1(H2L)

power clean - tried a different start position, base of toes - 135 x 3, 155 x 3, 175 x 2, 175 x 3 I felt like the bar was just too far out in front of me so I readjusted my start position for the next sets
power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 185 x 3 (EASY), 195 x 1 (wide)
(2-3 minute rest between each work set)

halting DL - 195 x 3, 195 x 4
(1 minute rest between each work set)

clean pulls - 195 x 3, 225 x 2, 225 x 3
(1 minute rest between each work set)

4. KB Stuff
OALC - 35# kb - 8 minutes total - switching hands every minute - 10L/R, 12L/R, 11L/R, 12L, 11R

-A good day overall, back was still feeling it from the deads last week(6 days later??)
-handstand hold - I was psyched to be able to be away from the wall for 10 seconds!
-power cleans - Back oin track this week, I'm switching to 5 x 3 for a bit. Like I noted above, I have been toying with a different start position with the bar right over the base of my toes and I've decided to scrap it, it just doesn't work well for me. I felt as if the bar was just swinging out in front. I pulled the start position in a little bit so that the bar is right above the 2nd eyelet of my shoes and I felt a HUGE difference. I really slowed down my 1st pull and the 185 felt EASY, so I just tried 195 to see if I could but caught it wide and decided to stop while I was ahead.
-Halting DL and clean pull - Felt good but back felt tired so I just did a few
-OALC - These felt pretty good.

Later in the evening
Foam roller ~45 minutes during Heroes
"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."
-Kelly Starrett

Last edited by Allen Yeh; 09-30-2008 at 06:27 PM. Reason: added SMR info
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