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Old 05-21-2007, 08:19 AM   #121
Allen Yeh
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Quote:
Originally Posted by Peter Puetz View Post
Power snatching 60kg for somebody of your size/weight and who does not do the Oly lifts as a priority is okay in my book. You are doing great!
Thanks! Perhaps after my run time gets upped I'll have an Oly focused routine, I've pretty much avoided doing it because of the lack of decent equipment.

I attended a impromptu Oly workshop that Dan John did in January 2006 and he upped my PS from 40kg to 60 kg in the span of an hour. I'm pretty sure I weighed more then so I guess my BW to weight snatched ratio got a little better.
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Old 05-22-2007, 04:59 AM   #122
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May 21, 2007
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 3

PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3

Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5

1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)

leaning db lateral raise - 20 x 12L/R

Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93

Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.


Foam Rolling/Triugger point stuff - 45 minutes - whole body
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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

Last edited by Allen Yeh : 05-23-2007 at 08:16 AM. Reason: Added SMR stuff
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Old 05-22-2007, 11:56 AM   #123
Rick Deckart
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Really good!
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Old 05-23-2007, 03:09 AM   #124
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May 22, 2007 - Broken into 2 sessions due to time constraints

Session 1:

Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over

reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15

30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2

Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec

Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile

stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R

Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
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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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Old 05-23-2007, 12:19 PM   #125
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Sweet power snatch #s!
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Old 05-24-2007, 04:46 AM   #126
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Quote:
Originally Posted by Yael Grauer View Post
Sweet power snatch #s!
No no.....embaressing power snatch #'s! haha I need to be pounds next to everything. so really my PS PR is like 63 kg's not impressive when I weigh around 83-84 kg's.
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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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Old 05-24-2007, 05:22 AM   #127
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May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's

CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Foot mobility drills ~25m's 3:00

Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles

Foam Rolling/Trigger point - 30 minutes upper body

Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
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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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Old 05-25-2007, 04:02 AM   #128
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May 24, 2007
Rest
-Complete rest, supposed to stretch, didn't get around to it.
-Rolled the arches of feet throughout the day at my desk and at home.
__________________
"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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Old 05-25-2007, 12:29 PM   #129
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May 25, 2007
Foot mobility drills ~25m's

CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 4

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3

SGDL on box - 135 x 3

DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3

Sumo DL - 135 x 6

2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10

Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2

Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
__________________
"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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Old 05-29-2007, 06:29 AM   #130
Allen Yeh
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May 26- 28, 2007
Rest- Supposed to get a run in at least once during these 3 days but was too busy with the whole memorial day weekend thing. Plenty of walking in DC on the 28th though.
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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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