[Allen Yeh]

September 13, 2009

1. Warmup
500m row - 2:06
CA Standard WU
clams - 10L/R
wall slides - 12

2. Strength
Burgener WU - 45 x 1
FS (speed @60% of 1RM) - 45 x 8, 95 x 5, 145 x 3, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2
(rest 0:45)

1-legged DB RDL - 20 x 10L/R, 25 x 10L/R, 30 x 10L/R
incline db press - 60 x 8, 70 x 8, 70 x 8
(superset with full rest - 0:30)

head supported DB row - 50 x 11, 60 x 8, 60 x 8, 60 x 6
military press + lockouts - 95 x 8+0, 95 x 5+8, 95 x 6+8
(superset with full rest - 0:30)

isometric Pallof press - 60 x 0:30L/R, 60 x 0:30L/R, 60 x 0:30L/R
rope pressdown - 70 x 10, 80 x 10, 80 x 10
cable curl - 70 x 10, 80 x 10, 80 x 10
(superset with no rest)

3. Energy
6:00 VFF run in grass
6:30 VFF walk
4 x 100m strides on the minute w/VFF's
6:30 VFF walk

Notes:
-Doing the Eric Cressey Off-Season regular guy workout, since my weightlifting options are currently limited at home in SC, I'm going to stop 5/3/1 for now until I find a gym or something. Right now when I go up to DC I'll be trying to do all strengthn stuff.
-I didn't know where the print off for the day was and the only thing I got right was the FS and 1-leg DB RDL, the incline DB was supposed to be sets of 6 and alternating. The row was supposed to be a chest supported row, and there was no military press today.
-VFF running - I haven't run much at all since I returned from MPBOLC back and this was harder than it should have been! UGH, I need to start running on a regular basis again.