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Old 08-19-2010, 09:32 PM   #1391
Derek Weaver
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We did them as suicides. Baseline to free throw line and back, then to half court and back, opposite free throw line, opposite baseline.

Anywhere from 1, up to 5 or 6 if we were in trouble. With some rest between drills of course.

Terrible times. I couldn't believe you were doing them pushing a plate. Even if you're going the full length without all the turnarounds that is borderline sadistic. Worse than the prowler imo.
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Old 08-20-2010, 03:45 AM   #1392
Allen Yeh
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August 19, 2010
BW = 188
IF = 16 hours

1. Warmup
x band walk - 10L/R
chin hang - 0:15, 0:15
doorway slide - 10, 10
reverse lunge - 5L/R
kossack -5L/R
spiderman lunge - 5L/R
rear foot elevated stretch - 0:20

2. Strength
stir the pot - 6CL/CCL, 6CL/CCL, 6CL/CCL
box jumps - 24"(?) - 3, 3, 3

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 5, 275 x 3, 305 x 7
sumo DL - 45 x 5, 135 x 3, 185 x 1, 225 x 1, 240 x 1
multiplanar ankle mobilization
(superset with full rest - 1:00-2:00)

OHS - 45 x 5, 95 x 5, 135 x 4, 155 x 3
back extensions - 15, 15
neck bridge - 2 sets

3. Energy
Plate push: 1 length of b-ball court
100# - 0:15, 0:14 - 90 seconds rest
135# - 0:28, 0:28 - 90 seconds rest
135# - 0:29, 0:52 - 180 seconds rest

Notes:
-5/3/1 week 3, DL day
-sumo DL - tried out the things cued by Eric Cressey in his new DL video, made a huge difference, I was guilty of trying to squat the bar up.
-OHS - been a while since I've done these
-plate push - only doing one length made a huge difference
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Last edited by Allen Yeh : 08-20-2010 at 05:56 AM. Reason: added IF info
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Old 08-20-2010, 05:43 AM   #1393
Derek Simonds
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That looked like a great workout. I just subscribed to EC's letter to get the link for the DL stuff. I am really impressed with your OHS.
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Old 08-20-2010, 05:58 AM   #1394
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Thanks, they definitely did not feel impressive, did them inside the power rack and was afraid of squashing my hand between the barbell and the side rails in case I had to bail. Once upon a time I had gotten up to a 205+ OHS....sigh
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Old 08-20-2010, 04:59 PM   #1395
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That deadlift video with Cressey was awesome. The fact that he's got a shot at puling 700 someday while weighing less than 200 lbs makes him the most impressive fitness guru I know of.
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Old 08-23-2010, 04:54 AM   #1396
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August 20, 2010

37 minute walk with Connor, planned on the pool but we got rained out.

August 21, 2010
bw = 188

1. Warmup
Defranco simple 6
Ido Scap WU
lateral lunge - 5
kossack - 5
hip flexor stretch - 0:30L/R

2. Strength
chins - 3 minutes -31 total - 14,3,3,3,2,2,2,2

bench press - 45 x 8, 65 x 5, 95 x 3, 150 x 1, 150 x 5, 170 x 3, 190 x 8
Pendlay row - 45 x 8, 95 x 5, 145 x 3, 195 x 3, 195 x 3, 195 x 3
(superset with full rest - 1:30)

lumberjack press - 50 x 8L/R
sorinex landmine - 25 x 10L/R

combat move - punch - 25 x 10L/R, 10L/R, 50 x 3L/R
full contact twist - 25 x 10, 25 x 10, 50 x 4L/R

Notes:
-5/3/1 week 3 Bench day
-chins - not terrible
-bench - eh....
-combat move - basically the lumberjack press but a punching motion, met a PL'er in the gym who trains up at Sorinex's PL'ing gym, showed me some stuff with the landmine device, invited me up to train sometime.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-23-2010, 06:08 AM   #1397
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That is very cool about Sorinex. I would love to go train there some day.
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Old 08-24-2010, 07:24 AM   #1398
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August 23, 2010

21 hour fast - not intentionally though!
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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 08-25-2010, 05:51 AM   #1399
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Quote:
Originally Posted by Derek Simonds View Post
That is very cool about Sorinex. I would love to go train there some day.
Get a client or 2 in Columbia SC and then I'll see if the guy I met can sneak both of us in!
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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 08-25-2010, 06:07 AM   #1400
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August 24, 2010
bw = 185 ugh i either need to cut 3 pounds or just do the 90kg weight class for the 70sbig August challenge 181.5 or 198 lb weight class

1. Warmup
lacrosse ball - feet, glutes, calves
foam roller - thoracic, quads, hams, adductors, it band
squat stretch
side lying extension rotation - 10L/R
kossack - 5L/R
hip flexor stretch - 3 x 0:10L/R

banded squats - 6, 7, 5
burgener wu - 45 x 1

2. Strength
snatch - 45 x 5, 45 x 3, 95 x 3, 135 x 1
PS - 135 x 1 (pressout)
hps- 135 x 0 ugh
BS - 135 x 5, 155 x 3, 175 x 1, 190 x 1, 190 x 5, 215 x 3, 240 x 8

DL - deficit - 145 x 3, 145 x 3, 145 x 3
sumo DL - 145 x 2

3. Energy
Martin Rooney challenge #1:
65# barbell - 20 reps each - pushup+SLDL+MP+BS+row
Time: 110 seconds

Notes:
-5/3/1 week 3 squat day
-snatch - these feel so not snappy, just bad i used to be able to muscle snatch 135 now...ugh
-BS - 240 for 8 is not great as I wsa shooting for 11, but on number 9 I just got stuck
-DL - I don't know what made my lower back feel so tired but doing these were not comfortable
-MR #1 - Not too bad although he wants 95#'s in under 100 seconds....
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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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