November 10, 2008
*15 hour fast*
BW = 190 (after a week of Disney I've lost 4 pounds???)
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, 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
back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 4, 265 x 4, 265 x 2, 225 x 4
(2 minute rests on work sets)
snatch pulls - 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2
walking db lunge - overhead - 15 x 8L/R, 15 x 8L/R, 15 x 8L/R
reverse crunch - 12, 12, 12
prone bridge - 0:30, 0:30, 0:30
(superset with no rest)
OALC- C+J - 35#KB - 8 minutes total switching every 2 minutes, 18L, 18R, 18L, 18R
4.5 minute walk - 3 laps around basketball court
-EC's warm up 1, phase 1 - lower body day 1 - 2nd week
-back squats - Did these with the rep scheme provided as high bar squats as opposed to box squats. The 3rd set I felt a bit of butt wink so I dropped the weight a little and focused on keeping a upright torso and keeping my body tight.
-snatch pulls - Felt a little strain in my arm the first set used straps for 6 sets and it felt much better, tried it again on the 8th set without straps
-walking DB lunges - my shoulders felt way more tired than my legs here
-OALC C+J - Did these today instead of 10 minutes of steady cardio on the bike. Tried to keep the rep count moderate taking plenty of rest between reps.
"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."
Last edited by Allen Yeh; 11-11-2008 at 05:24 AM.