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Old 08-30-2010, 07:37 AM   #1411
Derek Simonds
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That was a solid performance on the total considering that you don't train the o-lifts right now.
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Old 08-31-2010, 07:20 AM   #1412
Allen Yeh
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Thanks.

August 30, 2010
bw = 188
IF = 21 hours
head of your femur out your bottom- 4 minutes each side

1. Warmup
Defranco Agile 8
side lying extension rotation - 8L/R (just saw the video again...so I've been doing this wrong)
hip flexion/rotation , near end range leg extension - 2:00 L/R, 2:00 L/R
Sotts press -45 x 2, 45 x 3
squat - 45 x 8, 100 x 5, 125 x 5, 150 x 5

2. Energy
4 rounds:
10 squats
5L/R lunges
5L/R jumping lunges
5 jump squats
5 ankle to bar

Time: 6:02 - 1:07, 1:23, 1:35, 1:55

Notes:
-5/3/1 week 4 squat deload day
-All done in less than 45 minutes, spent the rest of the day with Connor at the pool
-IF 21 hours - started to get lightheaded at 19 hours or so but stuck it out until dinner time with the kids
-Mob WOD:
-head of your femur out your bottom - this felt odd, wasn't sure what I was supposed to be feeling for wasn't uncomfortable just odd
-hip flexion/rotation , near end range leg extension - I had a hard time feeling this in my right leg when I would load it, the left foot started getting a bit numb near the end of hte 2 minutes
http://mobilitywod.blogspot.com/2010...e-dropped.html
http://mobilitywod.blogspot.com/2010...-i-has-it.html
-Metcon - 4 rounds was pretty easy, legs started getting tight on the 4th round but conditioning wise it was easy
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Old 08-31-2010, 09:40 AM   #1413
Derek Weaver
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Did you find the "grissly" spots with the femur out your bottom Mwod? Just in the start position there wasn't much, but as I worked around and rotated around the knee as a focal point I found a bunch of spots where I was really tight.
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Old 09-01-2010, 06:07 AM   #1414
Allen Yeh
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Quote:
Originally Posted by Derek Weaver View Post
Did you find the "grissly" spots with the femur out your bottom Mwod? Just in the start position there wasn't much, but as I worked around and rotated around the knee as a focal point I found a bunch of spots where I was really tight.
I think I need to rewatch the vid and try it again. I just didn't get much out of the femur one at all.

August 31, 2010
IF = 17.5

Rest day, sore from all the MobWOD's I've been trying to squeeze in.
MobWOD - band shoulder mob and lacrosse ball on external rotators
25 minute walk

Notes:
MobWod - Wow this made a huge difference with the test retest, even today the day after i can still see a huge difference. Need to keep this band mob in the arsenal for sure. When I raise my left arm with thumb up I can hear something moving around in there.
-Also I realized I'm NOT locking down my ribcage when I raise my arms overhead, really need to remember that cue. Lock ribcage tight.
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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.
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-Kelly Starrett

Last edited by Allen Yeh : 09-01-2010 at 06:10 AM.
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Old 09-01-2010, 10:33 AM   #1415
Derek Weaver
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That's the truth with the shoulder Mwod. The shoulder one was definitely the most helpful nearly immediately. At least in my case.

Who knew so much mobility work could cause so much DOMS?
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Old 09-02-2010, 04:40 AM   #1416
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That one that really killed my shoulders was where you held your a bar behind you. The next day when I woke up I thought I had injured myself somehow.

September 1, 2010


Unplanned rest day, didn't do much else it was kind of nice.
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Old 09-02-2010, 08:07 PM   #1417
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
That one that really killed my shoulders was where you held your a bar behind you. The next day when I woke up I thought I had injured myself somehow.

September 1, 2010


Unplanned rest day, didn't do much else it was kind of nice.
You're right. That Mobility Wod was brutal. I had a lot of discomfort through my biceps and had to continuously release the stretch and re adjust.

Didn't feel like I got a lot out of that one to be honest.
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Old 09-03-2010, 05:28 AM   #1418
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I know i'm prone to let my shoudlers rotate forward, what I got the most out of that one was trying to keep the shoulder blades back, and rolling the shoulders back rather than letting than round forward.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 09-03-2010, 06:56 AM   #1419
Derek Simonds
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I redid the foot up on the wall again last night working to get to 180 degrees and I still am not there. I am so tight in the quads that they seem to be stopping me. That one is a keeper.
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Old 09-03-2010, 08:40 AM   #1420
Allen Yeh
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September 2, 2010
BW = 186
IF = 16.5 hours

Early Morning
MobWOD - Foot up on box exploring hip - 3 minutes L/R
http://mobilitywod.blogspot.com/2010...-of-squat.html
-Ouch, weird how turning your rear leg in makes a huge difference
35 minute walk


Afternoon
1. Warmup
Defranco simple 6
band distraction mob for arm/shoulder 1:30 L/R
PNF posterior extensors - 0:05on/0:10off - 5L, 5R, 3L, 3R
shoulder extension mob - 1:00

2. Strength
pullup - chest to bar - 36 reps - 5,5,4,5,3,4,3,4,4,3
overhead press - 45 x 8, 65 x 6m 85 x 1m 90 x 5m 105 x 5, 120 x 10
(superset with no rest - 1:30)

neck with 10# plate - 35 flexion, 35 extension, 20 flexion, 25 extension
lateral neck iso hold w/ band - purple band x 0:20, blue band x 0:25L/R

core twists - 0:10, 0:10, 0:10, 0:10
db row - elbows out - 15 x 15, 20 x 15, 25 x 15
(superset no rest)

plyo pushup - 6, 6, 6, 6
(1:00 rest)

3. Energy
KB circuit - 35# kb
25 snatches L/R
25 1H swings L/R
25 C+P L/R
Total time: 9:03

Notes:
-5/3/1 week 1, press day
-Mob WOD - hamstrings PNF = ouch but effective, test/retest was at least 10-20 degree difference
-pullups - chest to bar just sucks, chin to bar i'm like double to triple the numbers
-press - really concentrated on keeping my ribcage anchored on every rep, made the movement feel very different
-KB circuit - wanted to do some conditioning but didn't want to do plate pushes, I was surprised at how quickly I was able to do that circuit.

Evening
Rest of Mob wod from 9/2/2010
4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
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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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