Thread: Allen's Journal
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Old 10-20-2009, 01:51 PM   #1047
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 20, 2009

Early AM
ankle mobility on lacrosse ball
lacrosse ball - feet, calves, glutes, infraspinatus, upper back, quads,
hip flexor stretch - 0:60L/R, 0:60L/R

Afternoon
BW = 186

1. warmup
ECWU #1
Burgener warmup - 45 x 1

2. Strength
Snatch - 45 x 3, 95 x 3, 115 x 3, 135 x , 155 x 1, 175 x 0
drop snatch - 135 x 3
ohs - 135 x 3, 175 x 3, 195 x 1

pullups - chest to bar - 8, 5, 6
glute bridge w/barbell - 95 x 11, 95 x 12
(superset with full rest - 1:30)

bridged floor press - 95 x 10
single leg hip-thrust - 10L/R, 10L/R
incline DB - alternating x 75 x 4L/R, regular x 75 x 6
(superset with full rest - 1:00)

band adduction seated - red Iron Woody band - 15, 15
Pallof Press - 70 x 10L/R, 70 x 12L/R
(superset with full rest - 0:30)

Notes:

-Decided to make this an Oly day since I rarely get the chance to use Oly equipment anymore.
-Snatch - 155 for a full snatch after no snatching for months? I'll take it, prior to this I had only gotten 155 for a poiwer snatch and hang snatches, never a full snatch, 175 I had the height but didn't pull myself under violently enough
-drop snatch - I wasn't feeling these at all
-OHS - 195 x 1 I'll take it
-pullups - very dissapointed that I only got 8, I thought the last few weeks with the amount of volume I'd have done better, BAH
-glute bridge - pretty rough with the barbell there
-bridge floor press - Did NOT like this exercises
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