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Old 08-28-2008, 05:46 AM   #501
Allen Yeh
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August 28, 2008
*no fast*
BW = 188-190.4

1. Warmup
KB stuff for 3 minutes - 35#KB (windmills, swings, H2H stuff)
figure 8 walk w/2 35#KB's- rack hold x 1, waiter walk x 1
double under practice - 1 minutes

2. Mobility/Movement Prep warmup
Voyer shrug - 60 x 15, 60 x 15
KTE's - 0 (hurt my left hip flexor too much)
leg swings - 10 F/B, 10S/S
reverse lunge w/ lateral flexion - in place - 4L/R
inverted hamstring - backward - 6L/R

3. Strength
Burgener WU - 45 x 1
power snatch + ohs + Sotts press - 45 x 3
Front squat - regular - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3(struggle to hold rack position today, legs felt fine)
(1.5-2.5 minute rest between each work set)

Pendlay rows - 45 x 5, 135 x 5, 155 x 5, 155 x 5 (forgot to add weight), 175 x 5, 195 x 5 (heavy)
(1-1.5 minute rest between each work set)

RDL - 115 x 10(fast), 115 x 10(fast), 115 x 10(slow), 115 x 10(fast)
GHD situp - 10, 11, 10(FAST), 8(FAST)
(superset - 0:30 rest between sets)

4. Metcon
KB Long cycle practice w/ 2 35# KB's:
clean + strict press + push press + push jerk + hold in rack position for 10 seconds and repeat - 6 times total

clean and press x 7

Notes:
-Missed yesterdays workout and no access to barbell stuff on Friday so I tried to push the lower and upper body day together, it took a bit of time to fit all of it and I didn't get to a horizontal press as well as no metcon. With all the stuff listed above it took almost an 1:15.
-Warmup - I knew today would be a time crunch so I just tried to keep it very simple with stuff that I knew would get the blood pumping quickly. Left Hip flexor was hurting form I guess my tumble down the stairs on Wed. tried to stretch it out and get some blood to the area.
-double unders - timing was off today
-KTE's - I was going to do these with the Voyager shrugs but it was hurting my left hip flexor to even bring my legs up halfway.
-PS+OHS+Sotts Press - An old complex I dusted off the shelves for today, I just suck at Sotts press. On a brighter note the snatches with the bar didn't hurt my arm so that is always a plus. I'll be incorporating some light technical drills before my major lifts on strength days just to test my arm a bit and to dust off my technique.
-FS - The 215 set felt good on my legs but I was having a rough time with racking the weight today, not sure why.
-Pendlay rows - I forgot to add weight on the 3rd work set and was surprised that 175 felt the same as my set of 155...ADUH. 195 was heavy but doable, next week 200.
-KB long cycle stuff - Eric was messing around with some long cycle stuff so I figured I'd try it out as well, my grip and holding the KB's in the rack position was deceivingly hard at the end. He said I should work up to at least 12 reps in 2 minutes, I might start doing 1 day a week of just KB long cycle stuff for my metcon. It was different, the rack position was just awkward.
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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 : 09-02-2008 at 10:27 AM. Reason: Voyer shrug, not Voyager, oops
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Old 08-28-2008, 07:13 PM   #502
Derek Simonds
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Looks like a great workout.
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Old 08-30-2008, 06:48 PM   #503
Allen Yeh
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August 29, 2008
*14 hour fast*

Not much today just errands around the house and took the kids to the mall due just to get them out of the house, rain = boring day.
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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 08-31-2008, 09:21 PM   #504
Derek Weaver
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Looks like good stuff Allen. I'm going to peal back a few pages if you don't mind.

I like that PS+OHS+Sotts Press complex... that's going in the programming.
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Old 09-02-2008, 05:05 AM   #505
Allen Yeh
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Quote:
Originally Posted by Derek Weaver View Post
Looks like good stuff Allen. I'm going to peal back a few pages if you don't mind.

I like that PS+OHS+Sotts Press complex... that's going in the programming.
It's fun and humbling (for me at least) In the past I've been able to Sotts Press 95 for 1 rep. Now I doubt I could do that much.
__________________
"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 09-02-2008, 05:08 AM   #506
Allen Yeh
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August 30, 2008
*no fast*

Spent 3 hours at the local water park with the kids.

August 31, 2008
*14 hour fast*

Last day for the pools in our area, 5 hours there. Fun times.

September 1, 2008
*14 hour fast*

Smithsonian National Zoo visit today, a lot of walking and carrying a 3 year old.
__________________
"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 09-02-2008, 06:59 PM   #507
Derek Simonds
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Man I love that zoo. Probably one of my favorite places to visit when i am in the DC area.

Sent you a couple of emails. I will talk to you soon.
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Old 09-03-2008, 05:52 AM   #508
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Quote:
Originally Posted by Derek Simonds View Post
Man I love that zoo. Probably one of my favorite places to visit when i am in the DC area.
I guess I'm just out of the zoo circuit because I wasn't impressed! Weird huh? I would say over 1/3 of all the exhibits had no animals, and the vast minority of them had the "Temporarily closed" signs. Most just had no animals with no signs. The panda exhibit is really nice, they really did a lot of work there. I wasn't able to get to the Amazonia thing which I thought was cool last time.

I must be spoiled from the Singapore Zoo because that is what I was comparing everything to.
__________________
"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 09-03-2008, 09:05 AM   #509
Derek Simonds
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Not having been to Singapore I will have to give you the benefit of the doubt. Did they have the orangutans out on the lines overhead? That is always cool and the kids love watching them just swing along.

The Panda exhibit does rock. We spent a ton of time there last time and the kids thought it was awesome.
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Old 09-03-2008, 09:32 AM   #510
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No orangutans on the lines, no lemurs, no seals, no bears, no tigers, no lions....etc And no I'm not kidding.
__________________
"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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