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Old 10-07-2008, 08:56 AM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 7, 2008
*no fast*
*only 4 hours of sleep*

1. WU
Dot drill
DROM WU - 10 all movements
OHS - 45 x 10
pullups - 7 (3 dead hang, 4 kipped, kipped hurt my arm a bit)
dips - 10
GHD situp - 10
back extensions - 10

2. Strength
Burgener WU - 45 x 1
tall clean - 45 x 3, 95 x 2, 135 x 1

power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 135 x 3, 155 x 3, 175 x 3, 185 x 3, 190 x 3 (2nd and 3rd rep I caught it very wide)
(2-3 minute rest between each work set)

snatch grip PP + OHS - 135 x 3, 135 x 2, 185 x 1, 205 x 1, 215 x PP but lost it at the bottom
(1 minute rest between each work set)

pullup - 9, 3 (shoulders making crazy grinding noises?????)
glide kip - 10, 10
neck bridge - 10F/B, 10F/B

3. KB Stuff
OALC C+J - 35# kb - 8 minutes total - switching hands every 2 minutes - 19L, 17 R, 17L, 16R

Notes:
-Dot drill courtesy of Octobers PM article, I improvised by trying to aim for the same spots every time.
-power clean - staying at 190
-pullup- shoulders were noisy today, no pain just weird noises
-OALC C+J - Using Shaf's suggestion I went from 1 to 2 minutes per hand and it was a bit different than switching on the minute.
__________________
"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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