Thread: Allen's Journal
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Old 09-03-2010, 09:40 AM   #1420
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 2, 2010
BW = 186
IF = 16.5 hours

Early Morning
MobWOD - Foot up on box exploring hip - 3 minutes L/R
http://mobilitywod.blogspot.com/2010...-of-squat.html
-Ouch, weird how turning your rear leg in makes a huge difference
35 minute walk


Afternoon
1. Warmup
Defranco simple 6
band distraction mob for arm/shoulder 1:30 L/R
PNF posterior extensors - 0:05on/0:10off - 5L, 5R, 3L, 3R
shoulder extension mob - 1:00

2. Strength
pullup - chest to bar - 36 reps - 5,5,4,5,3,4,3,4,4,3
overhead press - 45 x 8, 65 x 6m 85 x 1m 90 x 5m 105 x 5, 120 x 10
(superset with no rest - 1:30)

neck with 10# plate - 35 flexion, 35 extension, 20 flexion, 25 extension
lateral neck iso hold w/ band - purple band x 0:20, blue band x 0:25L/R

core twists - 0:10, 0:10, 0:10, 0:10
db row - elbows out - 15 x 15, 20 x 15, 25 x 15
(superset no rest)

plyo pushup - 6, 6, 6, 6
(1:00 rest)

3. Energy
KB circuit - 35# kb
25 snatches L/R
25 1H swings L/R
25 C+P L/R
Total time: 9:03

Notes:
-5/3/1 week 1, press day
-Mob WOD - hamstrings PNF = ouch but effective, test/retest was at least 10-20 degree difference
-pullups - chest to bar just sucks, chin to bar i'm like double to triple the numbers
-press - really concentrated on keeping my ribcage anchored on every rep, made the movement feel very different
-KB circuit - wanted to do some conditioning but didn't want to do plate pushes, I was surprised at how quickly I was able to do that circuit.

Evening
Rest of Mob wod from 9/2/2010
4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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