Thread: Allen's Journal
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Old 10-02-2008, 12:51 PM   #555
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 2, 2008
*No fast*
BW - 187-189

1. Warmup
row@5 - 500m 2:01

pullup - deadhang - 11, 8 ,5
plank - 0:40, 0:40, 0:40
(superset with full rest - 1:00)

elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
reverse lunge w/ lateral flexion - in place - 6L/R
inverted hamstring - backwards - 6L/R
leg swings - side to side - 10L/R

2. Strength
front squat - 45 x 5, 95 x 4, 145 x 3, 165 x 3, 195 x 3, 205 x 3, 220 x 3, 295 x walkout + 2 partials (1/4), 245 x 1
(rest between 1:00-3:00 per work set)

Pendlay rows - 95 x 5, 145 x 5, 175 x 5, 205 x 4, 205 x 4
ring dips - 7, 7, 5, 4
(superset with full rest - 1:00)

3. Metcon
Grace - 30 C+J's for time w/135#'s
5, 5 in 1:58

Stopped after 10 reps, my form was shit on the 2nd set of 5, it was a reverse curl push jerk/press. BAH!

Notes:
-warmup - took a long time to warmup today, left hip was really tight when I woke up
-front squats - I'm happy with 220 x 3, the other stuff afterward was just messing around
-Pendlay rows - 205 was HEAVY today holy crap, i recall them feeling good 2 weeks ago.
-rings dips - subbed these in for incline bench, just wasn't feeling it today
-Grace - What a absolute pussy move on my part. My form was shit so I just stopped myself. I was breathing pretty hard already after only 10 reps. Excuses aside, at this point I'd already been in the gym for an hour+ and my knee was aching a bit from the front squats.
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-Kelly Starrett
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