Allen's Journal

[Derek Weaver]

Those Rooney challenges look absolutely terrible. Good progression though and a quick finisher. I'm happy to let you have all the fun and glory with them though.

[Derek Simonds]

Where did you get the MR challenges? Were they in those DC interviews? I agree they look miserable but I want to give them a try. I think they will fit right in with what I am doing now.

[Mark Fenner]

Originally Posted by Allen Yeh

August 24, 2010
-DL - I don't know what made my lower back feel so tired but doing these were not comfortable

Well, it was only 5 days after your Aug. 19 deadlifting ... maybe?

[Allen Yeh]

I got the challenges from this article:

http://www.t-nation.com/testosterone...in-100-seconds

I've yet to make 100 seconds on any of them, only tried the 1, 3, and 5 so far.

Maybe, I don't know I was thinking I was recovered enough, really wanted the 11 on the squats but after 8 I was just stuck and those deficit deads just made my back tired even with only 3 reps.

[Allen Yeh]

August 24-26, 2010

Seems like it's been yard work city since Tuesdy, I've probably spent 8+ hours outside fixing things, edging....so sick of being outside! Heh

Saw the http://mobilitywod.blogspot.com/ on dereks log very cool

working on the stuff from Day one today:
10 minutes total in bottom position of squat- ouch...had a hard time keeping my toes straight rather than ducking them out.

[Allen Yeh]

August 27, 2010
Early AM

http://mobilitywod.blogspot.com/2010...pain-cave.html
4 minutes each leg....
Terrible. Right leg was easier than the left. 1st try with my left I was getting a significant amount of knee pain. Didn't think that was normal so I stopped after ~0:30 rewatched the video and tried again and felt knee pain after I finished all 4:00 but not during. much harder staying upright with my left hip. Stupid pain cave, had to try very hard.

I'd really like to hit up the 70s big challenge for the August this afternoon but depending on how I'm feeling later, may just do one of my 5/3/1 deload days.

[Derek Simonds]

I subscribed to their blog. Go for it man! Who needs yard work when you can do a 70's Big challenge.

[Allen Yeh]

Originally Posted by Derek Simonds

I subscribed to their blog. Go for it man! Who needs yard work when you can do a 70's Big challenge.

You first! though I think we'd be in different weight classes, I think you'll be in Gant's weight class!
single in snatch, c+J, squat, bench and deadlift

I already know my snatch is going to be piss poor based upon my performance this past week. I just don't do them often enough anymore, my mind and body don't feel grooved when I'm doing them.

[Allen Yeh]

August 28, 2010
BW = 189 = 85.7 kg

1. Warmup
ECWU#2
Burgener WU - 45 x 1
mobility WOD - http://mobilitywod.blogspot.com/2010...-homework.html - 2 min L/R calves, 2 min L/R calves knee bent

70s Big August Challenge Singles in snatch, C+J, squat, BP and DL
snatch - 45 x 3, 95 x 1, 135 x 0, 135 x 1, 155 x 0
c+j - 135 x 1, 185 x 1, 195 x 0
squat - 205 x 1, 255 x 1, 285 x 1, 305 x 0
bench press - 45 x 8, 80 x 5, 100 x 5, 120 x 5, 225 x 1, 245 x 1
DL - 135 x 5, 165 x 5, 195 x 5, 355 x 1, 395 x 0

Notes:
-70s big August challenge
-5/3/1 - snuck in deload days for bench and DL as part of the warmup
-Snatch - 135 - decidely not awesome, my all time best was 80kg from hang, this was barely 62kg
-c+j - 185 - boo.....the Oly lifts hate me now
-squat - 285 - about what I expected
-bench - 245 - about what I expected
-DL - 355 - I think I could have gotten at least 375 but the Y's child care closed down and I had to hurry up and go for 395

Total = 1205 ugh......

[Allen Yeh]

August 29, 2010
bw = 189

Early AM
http://mobilitywod.blogspot.com/2010...s-old-man.html
Hand Behind Back "Bully" Shoulder Position - 3min L/R

Afternoon
1. Warmup
Defranco simple 6

2. Strength
psoas stretch - 4minL/R - left area much tighter than right
split jerks - 45 x 2L/R, 70 x 2L/R
press + pressouts -45 x 5+5, 55 x 5+5, 70 x 5+5, 85 x 5+5
shoulder extension mob - 2min wide grip, 2 min narrow grip - really squeezing the shoulder blades back
ring dips - 2, 5, 6, 6, 4
pullups - chest to bar - 9, 3, 3

3. Energy
DJ complex B - DL + high pull + clean-grip snatch + BS + GM + row - 45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4, 95 x 3, 105 x 2, 115 x 1 - 1:30 rest between each set
Total time - 19:33

Notes:
-5/3/1 press deload day
-2 Mobility WODs in the afternoon
http://mobilitywod.blogspot.com/2010...-shoulder.html and http://mobilitywod.blogspot.com/2010...ery-paleo.html
-DJ complex B - Conditioning wise this wasn't that hard, 1:30 was plenty of recovery, so it stands to reason my conditioning is much improved! My biggest limitation was the clean grip snatch, the movement felt awkward.