Thread: Allen's Journal
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Old 11-25-2008, 04:14 AM   #643
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 24, 2008
*15 fast*
BW = 188.8

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse 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
OHS - 45 x 5, 95 x 4, 135 x 3, 185 x 1
back squat - high bar - 185 x 2, 225 x 1, 265 x 3, 265 x 3, 265 x 2(stayed in the hole too long, barely got the 2nd rep, hurt my arm a bit straining to get the bar up) (2-3 minutes rest)
snatch balance - 135 x 1+0, 135 x 2(ouch, hurting arm) (1 minute rest)
snatch pulls - w/ straps - 185 x 2, 205 x 2, 205 x 2 (easy) (1 minute rest)
walking db lunge - overhead - 20 x 8L/R, 20 x 8L/R

reverse crunch- 12, 12, 12
prone bridge - 3 point - 0:30L/R, 0:30L/R, 0:30L/R
(superset with no rest)


3. Energy

row @ 5 - 10:00 - 2310m's - slow row

4. Misc.
dead hang - 0:35, 0:36, 0:26, 0:23

Notes:
-Maximum Strength - phase 1 - lower body day 1 - week 4: low intensity
-back squat - no knee pain like on Friday, still a bit bothersome, trying to pay attention to my feet/knees
-snatch balances - I was just showing off here and hurt my arm for it, ADUH
-snatch pulls - 205 just felt easy, on the last set I was tempted to go for it but restrained myself!
-dead hang - I'd like to shoot for 1 minute so I did a total of 2 minutes.
__________________
"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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