Thread: Allen's Journal
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Old 12-09-2008, 08:16 AM   #670
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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December 8, 2008
*no fast*
BW = 189.6

1. WU
Eric Cressey Warmup Option 2:SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
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
Burgener wu - 45 x 1
power snatch + OHS + Sots press - 45 x 3, 95 x 1, 95 x 1
front squat - 95 x 4, 145 x 3, 195 x 2, 205 x(5 x 1)x 10s (EASY!), 205 x(5 x 1)x 10s, 210 x(5 x 1)x 10s, , 210 x(5 x 1)x 10s, 210 x(5 x 1)x 10s
(2.5 minutes rest)

DB step up - box knee height - 30 x 6L/R, 30 x 6L/R, 30 x 6L/R
(0:45 rest)

glute ham raise - 8, 8
bar rollout - 95 x 10, 95 x 10
(superset with full rest - 0:45)

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


3. Energy

slow row - 10:00 - 2075m's

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 2: medium intensity
-front squat - Today was 5 clusters of 5 sets of 1, the weight today was just flying up, even the 210 while hard I think I could have gone up to 215 or more.
-db step-up - 2 30# dbs weren't bad at all
-bar rollout - still not really liking this exercise
-single leg squat to box - better balance today that last week
-A little bit shorter overall than last week ~1:15 total

Later that night:
15 minutes with the foam roller
15 minute massage from my wife.
nice!
__________________
"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 : 12-09-2008 at 06:19 PM. Reason: Added massage info
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