Thread: Allen's Journal
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Old 10-16-2008, 12:49 PM   #581
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 16, 2008
*14 hour fast*
BW = 190

1. WU
DROM WU - 10 all movements
DC crew Prehab #5: Circuit with no rest
EQI pushup - 0:60, 0:45
prone T - 7.5 x 10, 7.5 x 10
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL
OHS - 45 x 7

2. Strength
Burgener WU - 45 x 1
3 pos. clean- ground, hang, high hang - 45 x 2
tall clean - 95 x 3, 145 x 2, 165 x 1
clean + jerk - 165 x (1+2) (ouch)
front squat - bottom up - 165 x 3, 175 x 3, 185 x 3, 200 x 3, 225 x (1+0+1), 195 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 1
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)

RDL - 115 x 10, 135 x 10, 135 x 10, 135 x 10
(rest - 2 minutes)

chin w/ pinkies touching - 1 (OUCH)
strict press - 45 x 2, 95 x 2, 95 x 2, 115 x 2, 115 x 2, 135 x 2, 135 x 2, 135 x 2
2H kb swing - 55# - 30

Notes:
-Tall cleans - these felt great today, 165 was no problem
-c+j's - the jerks hurt my left arm, crap
-10 x 3 front squats - Not nearly as bad as the back squats.
-strict press - Holy crap my overhead strength got so much weaker.
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"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
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