Thread: Allen's Journal
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Old 08-20-2010, 03:45 AM   #1392
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 19, 2010
BW = 188
IF = 16 hours

1. Warmup
x band walk - 10L/R
chin hang - 0:15, 0:15
doorway slide - 10, 10
reverse lunge - 5L/R
kossack -5L/R
spiderman lunge - 5L/R
rear foot elevated stretch - 0:20

2. Strength
stir the pot - 6CL/CCL, 6CL/CCL, 6CL/CCL
box jumps - 24"(?) - 3, 3, 3

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 5, 275 x 3, 305 x 7
sumo DL - 45 x 5, 135 x 3, 185 x 1, 225 x 1, 240 x 1
multiplanar ankle mobilization
(superset with full rest - 1:00-2:00)

OHS - 45 x 5, 95 x 5, 135 x 4, 155 x 3
back extensions - 15, 15
neck bridge - 2 sets

3. Energy
Plate push: 1 length of b-ball court
100# - 0:15, 0:14 - 90 seconds rest
135# - 0:28, 0:28 - 90 seconds rest
135# - 0:29, 0:52 - 180 seconds rest

Notes:
-5/3/1 week 3, DL day
-sumo DL - tried out the things cued by Eric Cressey in his new DL video, made a huge difference, I was guilty of trying to squat the bar up.
-OHS - been a while since I've done these
-plate push - only doing one length made a huge difference
__________________
"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 : 08-20-2010 at 05:56 AM. Reason: added IF info
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