October 22, 2008
*15 hour fast*
BW = 193 (all that crappy eating + drinking??!)
Eric Cressey Warmup Option 1:
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R
Burgener WU - 45 x 1
2 pos. snatch - hang, ground - 95 x 1, 95 x 1, 95 x 1 (left forearm...crap)
snatch balance - 95 x 3
back squat - high bar - 135 x 3, 185 x 3, 225 x 3, 245 x 3, 265 x 3, 295 x 2, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(1 min rest for work sets 1-4, 1.5 minutes for sets 5, back to 1 minute rests on the remaining 5)
db 1 legged RDL - 30 x 8L/R, 30 x 8L/R, 30 x 8L/R, 30 x 8L/R
3 point plank - 0:30 on left foot, 0:30 on right foot, 0:30 on left foot, 0:30 on right foot
(superset with no rest - 0:30)
10 minute walk
-EC's warmup routine was taken from his book Maximum Strength which I found at the library of all places! I've been reading through it and I think I might throw in his upper body workouts in there as well as using his warmup routines. The lower body stuff he has is all powerlifting oriented and not inline with what goals I have right now. The upper body stuff looks good as I've been kind of doing a hodge podge of stuff lately with no real focus upper body wise.
-2 pos. snatch - forearm/elbow area NOT feeling great, pretty pissed at myself
-10 x 3 back squats - Accidentally did 295 instead of 285 like I had planned, mental math wasn't working very well. Much better at keeping an upright torso today and not driving with my hips too much. Not as bad as last week, thank goodness. I even cut my rests down a bit more than last week.
-10 minute walk - EC also has recommendations depending on bodytype of what type of energy/cardio a person should do, I figured it can't hurt. For all lifting sessions except the 4th it says 10 minutes of low intensity cardio. Your rest days are you HIIT/metcon type days. Which I'm ok with since after doing these squats I don't have any energy left for metcons!
"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."