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Old 10-15-2009, 03:52 AM   #1041
Derek Simonds
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Yeah your upper back is going to be tight after that. Hows the house coming?
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Old 10-15-2009, 11:34 AM   #1042
Kevin Perry
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http://www.youtube.com/watch?gl=AU&h...eature=related w/f/s found that on kroc rows
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Old 10-20-2009, 03:52 AM   #1043
Allen Yeh
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House is coming along, now it's just the little things. I've been majorly slacking on training since the other day. Not sure what's gotten into me.
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Old 10-20-2009, 03:59 AM   #1044
Derek Simonds
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It's the change in weather. Or at least that is my excuse for everything.
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Old 10-20-2009, 04:04 AM   #1045
Allen Yeh
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October 14, 2009

1. Warmup
Foam roller - entire body - 7 minutes
lacrosse ball - feet and glutes
2 x DOT drill - 85 seconds and 70 seconds
2 x 30/5/30 - 30 seconds side plank, 5 pushups 30 seconds side plank
clams - 6L/R
knee hug - 6L/R
lunge twist - 6L/R
drop lunge - 6L/R
inverted hamstring - 6L/R
butt kick 6L/R

2. Energy
0.36 miles - 2:01

Notes:
-Ran out of time, only did one sprint but man that was an ass kicking sprint
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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 : 10-20-2009 at 01:40 PM. Reason: forgot to add the 14th
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Old 10-20-2009, 01:34 PM   #1046
Allen Yeh
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October 19, 2009

Stretching throughout the 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

Last edited by Allen Yeh : 10-20-2009 at 01:40 PM.
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Old 10-20-2009, 01:51 PM   #1047
Allen Yeh
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October 20, 2009

Early AM
ankle mobility on lacrosse ball
lacrosse ball - feet, calves, glutes, infraspinatus, upper back, quads,
hip flexor stretch - 0:60L/R, 0:60L/R

Afternoon
BW = 186

1. warmup
ECWU #1
Burgener warmup - 45 x 1

2. Strength
Snatch - 45 x 3, 95 x 3, 115 x 3, 135 x , 155 x 1, 175 x 0
drop snatch - 135 x 3
ohs - 135 x 3, 175 x 3, 195 x 1

pullups - chest to bar - 8, 5, 6
glute bridge w/barbell - 95 x 11, 95 x 12
(superset with full rest - 1:30)

bridged floor press - 95 x 10
single leg hip-thrust - 10L/R, 10L/R
incline DB - alternating x 75 x 4L/R, regular x 75 x 6
(superset with full rest - 1:00)

band adduction seated - red Iron Woody band - 15, 15
Pallof Press - 70 x 10L/R, 70 x 12L/R
(superset with full rest - 0:30)

Notes:

-Decided to make this an Oly day since I rarely get the chance to use Oly equipment anymore.
-Snatch - 155 for a full snatch after no snatching for months? I'll take it, prior to this I had only gotten 155 for a poiwer snatch and hang snatches, never a full snatch, 175 I had the height but didn't pull myself under violently enough
-drop snatch - I wasn't feeling these at all
-OHS - 195 x 1 I'll take it
-pullups - very dissapointed that I only got 8, I thought the last few weeks with the amount of volume I'd have done better, BAH
-glute bridge - pretty rough with the barbell there
-bridge floor press - Did NOT like this exercises
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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 10-21-2009, 03:22 AM   #1048
Derek Simonds
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I was going to try those bridge floor press. What didnt you like? Is there any way to make it work better?
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Old 10-21-2009, 06:41 AM   #1049
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I felt like my scapula was being dug into the ground, with just the awrwardness of the movement I felt like I couldn't keep my back tight. Looking at the picture in the article right now I'm going to try it again with a slightly wider grip and lowering it to his abdomen not his chest.

Dude, definitely check out that glute article he wrote though, once you get up to the weighted glute bridge and stuff like that, your glutes get sore in different places. Good stuff.
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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 10-21-2009, 03:15 PM   #1050
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
I was going to try those bridge floor press. What didnt you like? Is there any way to make it work better?
Ok I liked it better today. I bascially took a wider grip and made sure my scap was tight, with the bar across my abdomen, then I would push down with my legs to raise my abdomen with the bar across and then press from there.
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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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