Allen's Journal

[Allen Yeh]

This morning I realized I have 2 weeks before heading to Fort Dix for a month. Need to add more running in, but I know myself and running along with lifting at the rate I am now will result in lifting taking priority unless i make myself tone it down for the next 2 weeks.

2 week plan:
1. 2 days of lifting per week, that's it, MP and DL one day, S and BP the other.
2. Limit accessories exercises to 1-2 per lift, probably a counter movement, i.e. MP day = pullups, BP day = rows...etc
3. Abs and Neck every lifting session
4. No conditioning on lifting days
5. Condensed version of Muscular Endurance program from 8 Weeks out, need to concentrate on pushups and this is a good time to test out the method
6. Run - mornings have finally cooled off here, so 3 times a week, alternating between intervals and longer runs. Need to condition my legs/feet again.
7. Conditioning after runs if energy allows - following Rob Shaul Afghan prep program guidelines
8. Mob WODS - every day

That's it for the next 2 weeks, 2 days lifting, 3 days running, maybe 1 day of rucking per week.

After those 2 weeks we'll see what it's like at Fort Dix and the workout situation, i.e. gym access, PT situation...etc

[Allen Yeh]

9/3/2010

Morning
Run
Total - Segment - Distance(mi)
CP1 - 5:59 - 5:59 - 0.75
CP2 - 8:58 - 2:58 - 1.12
CP3 - 13:12 - 4:13 - 1.64
CP4 - 14:45 - 1:33 - 1.83
CP5 - 15:40 - 0:55 - 1.93
End - 20:39 - 4:58 - 2.2 - cooldown

Strides x 4 - 1:00 rest between
Mob WOD - Box psoas stretch 4:00 L/R

Afternoon
max pushups until failure - 37
max explosive pushups in 0:20 - 19

[Allen Yeh]

9/4/2010
BW = 188

Morning
1. Warmup
ECWU#1

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 2, 215 x 5, 250 x 5, 280 x 15 (PR?!)
sumo DL - 135 x 3, 185 x 2
iso neck hold w'/ blue band - 0:20 front, 0:35 rear
lateal neck flexion w/ 10# plate - 42L/R, 42L/R
band neck flexion/extension - blue band - 20fl/ext.
(superset with full rest - 1:00-2:00)

full contact twist w/ sorinex landmine - 25 x 6L/R, 25 x 6L/R, 25 x 5L/R
gm - 95 x 10, 95 x 10, 95 x 6
(superset full rest - 0:30)

tempo pushups - 0:45 rest - 10, 10, 8, 8, 8

Notes:
-5/3/1 week 1, DL day
-DL - Felt great, 28-0 x 15 is a rep PR for me I think
-sumo DL - Ripped my shin up pretty good, for some reason they dont like blood on the floor in the Y.....
-Too exhausted to even think about benching, maybe 2 in one day is too ambitious
-Neck and ABZ check!

Afternoon/Evening

Mob wod from 9/4/2010
-Couch stretch - 2minL/R This really kills my left knee, doing something wrong for sure, anythign that requires my left leg being bent up just kills me knee...ugh
- Reverse ballerina stretch - 2min L/R - Felt it way more in my left hip than my right hip

[Allen Yeh]

9/5/2010
MobWod - 9/5/2010 - 1 min L/R hips when sitting probably hit this at least 5+ times per side throughout the day, trying to remember to do this at work as well.

Went down to Savannah for for the night and walked around the Historic downtown area, lots of walking.

9/6/2010
Day at Tybee Beach and then home to SC.

MobWOD 9/6/2010
-2minL/R in front rack band position - The ROM was crazy
-1 min exploring the hip before winding it up and going belly button over foot for 1.5 min of hold relax stretching - I don't think I was doing the belly button over foot thing correctly didn't get much out of this one.

[Allen Yeh]

9/7/2010

Morning

Run
Total - Segment - Distance(mi)
CP1 - 5:47 - 5:47 - 0.78
CP2 - 7:13 - 1:26 - 0.96
CP3 - 11:23 - 4:10 - 1.47
CP4 - 12:43 - 1:19 - 1.66
Cooldown - 3:30

pace = 7:42 per mile

3 x 100m strides - 1:00 rest

Notes:
-A much faster paced run than on the 3rd, pretty happy with it overall
-Strides didn't feel great today

Evening
MobWod - 9/7/2010
-3minL/R - band external rotation and band pec stretch9(?)
-BSS - iso hold end range - 0:40L/R, 030L/R, 0:30L/R

side plank + 5 pushups - 0:30L/R + 5, 0:30L/R + 5
RKC plank - 0:20, 0:20, 0:20

[Kevin Perry]

Awesome job on the deads, did that last set kinda feel like a metcon towards the end?

[Derek Simonds]

Originally Posted by Kevin Perry

Awesome job on the deads, did that last set kinda feel like a metcon towards the end?

I was wondering the same thing. I know I probably would have been laying on the floor at the Y and they really don't like that... Nice job on your DL, programming and the runs.

[Allen Yeh]

Thanks guys.

9/8/10
IF = 16
BW = 190

1. Warmup
Defranco simple 6
MobWOD - 9/8/10
-2:00 w/ lacross ball on scap moving arm up and down
-1:30 front rack band stretch + LVS stretch
-1:30 band ext. rot. stretch

2. Strength
chins - 13, 4, 3

bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 135 x 5, 155 x 5, 175 x 11
inverted row - 8, 8, 8, 8
(superset with full rest - 1:30)

kroc row - 35 x 10L/R, 110 x 13L, 14R, 90 x 10L, 10
lateral neck flexion - 10# - 45L/R, 45L/R
stir the pot - 4CL/CCL, 5CL/CCL
KB swings - 80# - 30, 10

Notes:
-5/3/1 week 1 Bench day
-Crappy lifting day overall
-bench - eh....
-MobWod - putting the lacrosse ball there I thought I was seeing stars and I could barely manage getting my arm up, nevertheless keeping the arm near my ear. Stars....just awful, did some more in the evening and it was worse because then I was sore from earlier
-Kroc Row - just sucked

[Allen Yeh]

9/9/10
31 today...sheesh

Mob WOD - 9/9/10
-4 minutes thoracic extension/foam rolling
-2 minutes kossack/hip stretching
-2minutes in bottom of squat trying to keeping toes forward

tempo pushups - 0:40 rest - 10, 10, 10, 10, 8
10 min active rest:
1:20 rest (untangle rope)
2:00 jump rope - 194 skips
1:40 rest (getting pack together)
3:55 60 stepups - +70#'s pack
1:00 rest
tempo pushup - 0:40 rest - 10, 8, 8, 8, 8

Notes:
-Quick workout before heading out to birthday dinner, did the pushup program as per Strength endurance @ 8 weeks out
-stepups were boring and not hard at all

[Derek Weaver]

Happy Birthday Allen.