Thread: Allen's Journal
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Old 11-24-2008, 05:15 AM   #641
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 22, 2008
*15 fast*

1. WU
Eric Cressey Warmup Option 2:
SMR using foam roller - IT bands, quads, adductors, hip flexors, thoracic extension, pecs and lats
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
KB push press - 24kg - 6L/R, 6L/R, 6L/R
(1 minute rests)

pushups - BW x 10, Connor+BW x 10, Connor+BW x 10, Connor+BW x 10,
KB rows - 24kg - 8L/R, 8L/R, 8L/R, 8L/R


3. Energy

2H KB swings - 10 minutes -40, 20, 20, 20, 15, 15, 15, 15, 15, 5 = 180 swings total

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3 - high intensity
-At home workout so limited by equipment on hand
-pushup - Connor sat on my back for 3/4 sets, harder than I thought it'd be, he's probably ~35#?'s
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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

Last edited by Allen Yeh; 11-24-2008 at 05:15 AM. Reason: edited date
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