Thread: Allen's Journal
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Old 10-26-2010, 03:52 AM   #1463
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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10/25/2010
bw = 185
IF = 17 hours

1. warmup
foam roll - legs, lats, thoracic
hip flexor stretch - 0:30L/R
plank - 0:50, 0:37
ankle mob w/ band distraction - 0:30L/R
jump rope - 1:00
band squat - 10

2. Strength
squat - 45 x 8, 95 x 5, 135 x 3, 190 x 1, 190 x 3, 220 x 3, 245 x 4

back extension - 15, 10 x 15, 10 x 15
pallof press - 3 x 10L/R, 5 x 0:05 hold x 6, 5 x 0:05 hold x 6,
(superset no rest)

3. Energy
2 rounds:
1/4 tabata calf raise
10 squats
10 lunges
5 jumping lunges
5 jump squats
5 ankles to bar
Total time - 5:07

Notes:
-5/3/1 is sucking right now, my last set for the last few weeks I have made the weight but they have all felt horrible, AND they are weights I've done in the past for reps easily. No big deal in the overall picture as I know I'm going to lose strength as I run more it just sucks.

Evening
Mwod #61 - 1:00 each L/R
#1- high hip flexion dropping knee out
#2 - ball in flexor "wad"
#3 - ball on IT band area by quad
#4 - ball on IT band area by hamstring
#5 - lateral hamstring - contract/relax

Mwod #51 - upper body torture with lacrosse ball - 1st rib mob, subscap, triceps, pec minor, external rotators, and lat inserts
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"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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