Thread: Allen's Journal
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Old 08-30-2010, 06:37 AM   #1410
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 29, 2010
bw = 189

Early AM
http://mobilitywod.blogspot.com/2010...s-old-man.html
Hand Behind Back "Bully" Shoulder Position - 3min L/R

Afternoon
1. Warmup
Defranco simple 6

2. Strength
psoas stretch - 4minL/R - left area much tighter than right
split jerks - 45 x 2L/R, 70 x 2L/R
press + pressouts -45 x 5+5, 55 x 5+5, 70 x 5+5, 85 x 5+5
shoulder extension mob - 2min wide grip, 2 min narrow grip - really squeezing the shoulder blades back
ring dips - 2, 5, 6, 6, 4
pullups - chest to bar - 9, 3, 3

3. Energy
DJ complex B - DL + high pull + clean-grip snatch + BS + GM + row - 45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4, 95 x 3, 105 x 2, 115 x 1 - 1:30 rest between each set
Total time - 19:33

Notes:
-5/3/1 press deload day
-2 Mobility WODs in the afternoon
http://mobilitywod.blogspot.com/2010...-shoulder.html and http://mobilitywod.blogspot.com/2010...ery-paleo.html
-DJ complex B - Conditioning wise this wasn't that hard, 1:30 was plenty of recovery, so it stands to reason my conditioning is much improved! My biggest limitation was the clean grip snatch, the movement felt awkward.
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