Thread: Allen's Journal
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Old 12-12-2008, 03:56 AM   #684
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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December 11, 2008 Continued
*no fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
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
broad jump - 3, 5, 5, 5, 5, 5 (rest 1.5 minutes)

deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 305 x 5, 305 x 5, 305 x 5, 305 x 5
(rest 3 minutes)

db reverse lunge - 40 x 6L/R, 40 x 6L/R, 40 x 6L/R
Pallof press - 30 x 10L/R, 70 x 10L/R, 70 x 10L/R
(superset with no rest)


3. Energy

None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 - week 1: medium intensity
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 1 piece of extra flooring on each side to elevate the DL, maybe 1/4" if that...not much higher. 305 for 4 sets of 5 was EASY today, I'm definitely going up next week, 310 or 315.
-DB reverse lunge - I forgot to go up, 40 was challenging enough since I was short on time I was supersetting this with the Pallof press with 0 rest
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