July 30, 2008
BW = 190.0
*15 hour fast*
1. Gymnastic Warmup
ring rows - 10, 8, 10
ring dips - 5, 6, 6
hollow rocks - 15, 15, 15
band GM's - 15, 15, 15
2. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lateral lunge with a drop lunge - 6L/R
X-band walk - 10L/R
3. Neck WU
neck bridges - 10F/B, 6 F/B, 10F/B
4. Diesel Crew shoulder rehab #4
incline DB retractions - 25 x 15
prone Y's - 5 x 15
prone internal rotations - 5 x 15L/R
5. Strength (1 minute rest between each work set)
1-arm DB bench press - 25 x 10L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R
superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - 12, 15, 15
6. Metcon CA WOD from July 30, 2008
3 rounds for time of:
400 m row
7 box jumps - mid-thigh
10 GHD sit-ups
Total time: 9:19 - 2:54, 3:25, 2:59
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes
EQI pushup - 60 seconds
upperbody band traction stuff
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.
-back extensions - weird, my left side of my lower back didn't feel like it was firing at all, bears investigation
-metcon - Fun, the GHD situps slowed me down the most, I had to fool around with the settings a lot, this wasn't feeling great on my lower back.
"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."
Last edited by Allen Yeh; 07-31-2008 at 10:12 AM.
Reason: added fasting info