Allen's Journal - Page 46

Allen Yeh · 07-25-2008, 08:40 AM

July 25, 2008
*fasted workout*
*15 hour fast*

1. warmup
light foam rolling - 5 minutes

2. Mobility
leg swings - 10 front to back L/R, 10side to side L/R
arm circles - 15F/B
arm hugs - 12
lunge w/lateral flexion - moving - 5L/R
inverted hamstring - backward - 8L/R
lateral lunge step to drop lunge - 4L/R

3. Prehab
x-band walk - 8L/R
Diesel Crew shoulder rehab #2:
DB Cuban Press - 15 x 12
band external rotations - red Iron Woody band
band pullaparts - red Iron Woody band
band dislocates - red Iron Woody band
band press - red Iron Woody band

4. Core - 30 seconds each
mountain climbers
push-up variations
plank
side plank L/R
supine plank

5. Elastcity and Strength (45 second rest at the end of each superset)
A1) KB row - 24kg x 10L/R, 24kg x 10L/R, 24kg x 10L/R
A2) Reverse lunge with kettlebell - 24kg x 6L/R, 24kg x 8L/R, 24kg x 6L/R
A3) full parallette push-ups with feet on BOSU ball - 10, 8, 5

B1) 21's - 15 x DB lateral raise, 15 x DB rear lateral raise,
B2) band good mornings with band around back of head - red iron woody band x 10, 10
B3) goblet squat - 24kg x 10L/R, 24kg x 4L/R

band KB swings - 24kg x 10

6. Metcon
15-10-5
burpees
band KB swings - 24kg
Total time: 3:00

7. Misc.
ab wheel - on knees - 10, 10, 10
Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

Notes:
-Altered Alywn's workout form Monday, at home workout.
-band KB swings - these really lit up my posterior chain, a keeper for sure.

Derek Simonds · 07-26-2008, 04:49 AM

On the band KB swings are you holding the band and it is affixed to the KB or is the band attached to the KB and the ground so that it is harder to swing?

Every time I read your workouts I feel like I am not doing anywhere near enough mobility and prehab stuff.

Allen Yeh · 07-26-2008, 08:25 AM

I looped the band through the handles and stood on the other end of the band. Jason has an article over on Dragondoor.
http://www.dragondoor.com/articler/mode3/311/

A video of someone doing band kb swings. http://www.youtube.com/watch?v=U1NvBCvHNX4

The mobility/prehab stuff doesn't take me very long it just looks like a lot on paper.

Allen Yeh · 07-26-2008, 08:39 PM

July 26, 2008
*no fast*

~20 minutes run/sprint/walk to shopping center - pushing the jogging stroller
~40 minutes spent there at the game store with the kids
~15 minutes run/sprint/walk back home
Total distance ~3.5 miles??

Not sure about the total distance because we got a little lost on the way there and had to backtrack a bit, also there was time spent waiting for the crosswalks. On the way there the bug spray I had sprayed on my head got into my eyes due to the sweat, that was painful.

Later in the evening:
~15 minutes total body foam rolling - traps/upper back is very very tender, IT bands and calves as well.

Derek Simonds · 07-28-2008, 07:47 AM

Quote:

Originally Posted by Allen Yeh

July 26, 2008
On the way there the bug spray I had sprayed on my head got into my eyes due to the sweat, that was painful.

Bug spray in the eyes sucks. So does sunscreen. I didn't know you city folk had to be concerned with bugs while jogging.

Allen Yeh · 07-28-2008, 06:07 PM

Quote:

Originally Posted by Derek Simonds

Bug spray in the eyes sucks. So does sunscreen. I didn't know you city folk had to be concerned with bugs while jogging.

So many mosquito's in these woods! It's ridiculous!

Allen Yeh · 07-28-2008, 06:39 PM

July 28, 2008
BW = 193????

1. Calistenics warmup
15 seconds each - high knees, jumping jacks, split jacks, side to side hops, pushups, crunches, mountain climbers, squat thrusts

2. Gymnastic Warmup
chest-up - chin grip - 8, 4, 4
handstand pushup - 2, 4, 3
knees to elbows - 9 OUCH, subbing tuck sits - 13 sec, 12 sec

3. Mobility/Movement Prep warmup
elbow to instep - 4L/R
arm circles - 10F/B
inverted hamstring - backward - 10L/R

4. Diesel Crew shoulder rehab #3
pullup retractions - 10
barbell overhead shrug - 95 x 12
scap pushup - 15
posterior capsule stretch - 12L/R

5. Neck WU
iron woody band isometric band hold, front, back, sides ~15 seconds each

6. Strength (2-2.5 minutes rest between each work set)
front squat - 95 x 5, 145 x 3, 195 x 3, 205 x 3, 215 x 3, 215 x 3(losing rack on last rep), 215 x 3(losing rack on last rep), 215 x 3(easy!)

7. 400's
1:47, 1:43, 1:42, 1:43, 1:47, 1:45, 1:49
1:30 rest the first 3 and 1:15 the last 4.
800m walk ~10 minutes

Notes:
-KTE's - These really put a hurting on my arm, crap, yet another exercise to cross off what I can do.
- Front squat - the 2nd and 3rd set of 215 I kept losing the rack on the 3rd rep, the 4th set felt great!
-400's - These felt good, so I cut down the rest by 15 seconds after the first 3 runs.

Derek Simonds · 07-29-2008, 09:17 AM

Man that was a serious quad burner of a workout you had yesterday. Nice 400 times. Very nice actually.

Allen Yeh · 07-30-2008, 05:29 AM

Quote:

Originally Posted by Derek Simonds

Man that was a serious quad burner of a workout you had yesterday. Nice 400 times. Very nice actually.

I was shooting to keep ~1:45 per lap and I noticed that I was coming in 2-3 seconds under that so I decreased the rest and the last lap sucked.

Allen Yeh · 07-30-2008, 05:52 AM

July 29, 2008
*15 hour fast*

No workout today, woke up later than I was supposed to to and didn't have time after work today, used by new Theracane thing while watching some TV. That thing is pretty awesome. I highly recommend it for triggerpoint type stuff.