Thread: Allen's Journal
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Old 12-03-2008, 09:23 AM   #654
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

December 2, 2008
*no fast*
BW = 191

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
3 position clean - high to low - 45 x 2, 95 x 1, 145 x 1
front squat - 145 x 3, 195 x 2(slow reps..ugh), 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s
(3.5 - 4 minutes rest)

DB step up - box knee height - 25 x 8L/R, 25 x 8L/R, 25 x 8L/R
(1 minute rest)

glute ham raise - 8, 8, 8
bar rollout - 65 x 10(plates too thin wobbly), 95 x 10, 95 x 10
(superset with full rest - 1 minute)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)

3. Energy

Stationary bike @70%MHR 10:00 - BORING

-Maximum Strength - phase 2 - lower body day 1 - week 1: high intensity
-front squat - No knee pain, hurt my left arm a bit when I tried to reposition the weight using my arm to push it up, DUMB. It was 5 sets of 4 clusters of 2 reps with 0:10 rest between each cluster, This was rough, I didn't warmup enough so the first 2 sets were slow and not feeling great. You know it's bad when your legs feel sore before you are even done with all your sets.
-db step-up - I haven't done these in a while but my legs felt like jelly after those cluster front squats
-bar rollout - not a fan of this exercise, it wasn't hard, just awkward, I feel like using the ab wheel is harder than this.
-single leg squat to box - my first few reps were more of a thub and up rather than a touch and go, 2nd set felt better.
-The whole workout took almost 1:30 which is a bit long, the cluster sets took a lot out of me.
"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; 12-04-2008 at 04:09 AM. Reason: Added heartrate information
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