Thread: Allen's Journal
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Old 11-21-2008, 07:33 AM   #636
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 21, 2008
*no fast*
BW = 193 (weird, up 5 pounds since wednesday????)

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
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1)
front squat - 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x , 185 x 6
close grip chin ups - bw x 6, bw + 10 x 6, bw +10 x 6, bw + 10 x 6
(superset with full rest - 1.5 minutes)

rack pulls - knee height - 225 x 6 (ouch arm)

Bulgarian split squats - skipped these because my right knee was bothering me from the FS's

cable pullthroughs - 100 x 12, 110 x 12, 110 x 10
kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
(superset with full rest - 30 seconds)


3. Energy

row @ 5 - 0:20on /0:40 off x 10 - 2384m's total

Notes:
-EC's warmup 1, phase 1 - lower body day 2 + chinups
-Threw the chin ups in there because I can do most of the upper body stuff at home just not these.
-front squats - right knee is not feeling happy
-rack pulls - hurt my arm
-BSS's - skipped this
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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