Thread: Allen's Journal
View Single Post
Old 11-25-2008, 01:11 PM   #648
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

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
__________________
"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 : 11-25-2008 at 01:12 PM. Reason: Added early morning stuff
Allen Yeh is offline   Reply With Quote