[Allen Yeh]

November 25, 2008
*14.5 hour fast*
BW = 188.8

Early AM
Intuflow ~10 minutes

PM Workout:
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
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 220 x 3, 220 x 3, 220 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 55 x 10, 55 x 10
seated cable row - 12 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)


3. Energy
Istvan Javorek DB Complex: 30# DB's
db upright row
db snatch
db squat and press
db row
db snatch

3 sets of 3
rest 1 minute
1 set of 6

rest 5 minutes

10 minutes of throwing the 20# MB up and down a basketball court various ways:
2 complete circuits(made a routine in my head) + 1 set of suicides + 1 complete circuit

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 4 - low intensity
-DB Complex - I did these years ago and saw them in the recent Men's Health and decided to throw them in today. The 3 x 3 was rougher at the end while the set of 6 was just not fun form the beginning.
-MB fun - Saw this in some T-mag article months ago and just went at it, did chest passes, overhead, underhand, underhand backwards, side throws as one circuit