Thread: Allen's Journal
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Old 10-28-2008, 06:01 AM   #607
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 27, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
SMR - quads, IT bands, hip flexors, pecs, thoracic mobility
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

2. Strength
Burgener WU - 45 x 1
front squat - 45 x 5, 95 x 4, 135 x 3, 165 x 1 (hurting my left arm area)
Zercher squat - 45 x 5, 135 x 6, 165 x 6, 170 x 6, 180 x 6, 180 x6
(1-2 minute rests)

rack pulls - knee height - 135 x 6, 225 x 6, 255 x 6, 285 x 6, 285 x 6
(1 minute rests)

Bulgarian split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R
(1 minute rests)

pullthrough - 80 x 10, 90 x 10, 100 x 10
reverse crunch - 12, 12, 12
(superset with full rest - 30 seconds)


3. Misc.

Stationary bike - 10 minutes @ 60-70% MHR, 3 minutes cooldown

Notes:
-EC's warmup 1, phase 1 - lower body day 2
-front squats - Supposed to do 10 x 3 today but just holding the bar was hurting my arm so I subbed in Zerchers for 4 sets of 6
-rack pulls - tried doing these like I was doing a clean, rather than a deadlift, tried to load my hamstrings and really keep the bar close to my body
-BSS's - these suck.
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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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