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Old 09-13-2009, 02:58 PM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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September 13, 2009

1. Warmup
500m row - 2:06
CA Standard WU
clams - 10L/R
wall slides - 12

2. Strength
Burgener WU - 45 x 1
FS (speed @60% of 1RM) - 45 x 8, 95 x 5, 145 x 3, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2
(rest 0:45)

1-legged DB RDL - 20 x 10L/R, 25 x 10L/R, 30 x 10L/R
incline db press - 60 x 8, 70 x 8, 70 x 8
(superset with full rest - 0:30)

head supported DB row - 50 x 11, 60 x 8, 60 x 8, 60 x 6
military press + lockouts - 95 x 8+0, 95 x 5+8, 95 x 6+8
(superset with full rest - 0:30)

isometric Pallof press - 60 x 0:30L/R, 60 x 0:30L/R, 60 x 0:30L/R
rope pressdown - 70 x 10, 80 x 10, 80 x 10
cable curl - 70 x 10, 80 x 10, 80 x 10
(superset with no rest)

3. Energy
6:00 VFF run in grass
6:30 VFF walk
4 x 100m strides on the minute w/VFF's
6:30 VFF walk

Notes:
-Doing the Eric Cressey Off-Season regular guy workout, since my weightlifting options are currently limited at home in SC, I'm going to stop 5/3/1 for now until I find a gym or something. Right now when I go up to DC I'll be trying to do all strengthn stuff.
-I didn't know where the print off for the day was and the only thing I got right was the FS and 1-leg DB RDL, the incline DB was supposed to be sets of 6 and alternating. The row was supposed to be a chest supported row, and there was no military press today.
-VFF running - I haven't run much at all since I returned from MPBOLC back and this was harder than it should have been! UGH, I need to start running on a regular basis again.
__________________
"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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