Thread: Allen's Journal
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Old 10-07-2010, 12:52 PM   #1446
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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10/7/2010

1. Warmup
Test #1 - shin compression test - dehydrated
Test #2 - ankle to butt - failed - 0
MobWOD #47
#1 - band lat stretch - 1:00L/R
#2 - OH band tricep stretch - 1:00L/R
#3 - lateral band bicep/pec stretch - 1:00L/R
#4 - band external rotators stretch - 1:00L/R
#5 - band behind the back neck stretch - 1:00L/R

lacrosse ball - IT band, feet, glutes
thoracic extension
hip thrusts - 1 leg - 15L/R, 15L/R
hip flexor stretch - 0:30L/R
jump rope - 1:00

2. BioForce Beta Assessment test
#1 - max breath hold - 68 seconds
#2 - 10s pushups - 12
#3 - triple jump - 24 feet and 10 inches
#4 - max pushups - 34
#5 - max situps - 38
#6 - max pullups - 14
#7 - 5RM squat - 255 x 5
#8 - 3RM bench press - 215 x 3
#9 - 1.5 mile run - 11:50
#10 - recovery HR - 162 BPM
Bonus - resting HR - 60

Notes:
-Entered my results into the website and man I suck:
Strength - 5.5
Muscular endurance - 3.0
Aerobic Fitness - 4.5
Anaerobic Fitness - 6.0
Explosive Power - 6.0
__________________
"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
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