|
|
|
|
|
|
|
|
|
|
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.
|
|
|
 |
|
10-15-2009, 03:52 AM
|
#1041
|
|
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
|
Yeah your upper back is going to be tight after that. Hows the house coming?
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
|
|
|
|
10-15-2009, 11:34 AM
|
#1042
|
|
Senior Member
Join Date: Jul 2007
Posts: 1,669
|
|
|
|
|
|
10-20-2009, 03:52 AM
|
#1043
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
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.
__________________
"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
|
|
|
|
|
10-20-2009, 03:59 AM
|
#1044
|
|
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
|
It's the change in weather. Or at least that is my excuse for everything. 
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
|
|
|
|
|
10-20-2009, 04:04 AM
|
#1045
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
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
__________________
"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
|
|
|
|
|
10-20-2009, 01:34 PM
|
#1046
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
October 19, 2009
Stretching throughout the day
__________________
"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.
|
|
|
|
|
10-20-2009, 01:51 PM
|
#1047
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
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
__________________
"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
|
|
|
|
|
10-21-2009, 03:22 AM
|
#1048
|
|
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
|
I was going to try those bridge floor press. What didnt you like? Is there any way to make it work better?
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
|
|
|
|
|
10-21-2009, 06:41 AM
|
#1049
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
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.
__________________
"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
|
|
|
|
|
10-21-2009, 03:15 PM
|
#1050
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
Quote:
Originally Posted by Derek Simonds
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.
__________________
"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
|
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
|
All times are GMT -7. The time now is 06:39 PM.
|
|
Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website
Submit Your Question
|
Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities.
Read More
|
|
|
|
|
|
|
All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions
|
|
|
|
