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10-31-2009, 08:23 AM
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#1061
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 30, 2009
1. Warmup
Tom Corrigan KB warmup - 12kg - 5 reps each movement
KB swing - 24kg - 2H x 15, 1H x 10L/R
dot drill - 58.5!!!
2. Strength
sandbag c+j -110# - 4, 4, 3
sandbag clean to shoulder + squat - 110# - 2L/R
sandbag squat - 110# - 6, 8, 8
parallette pushup - 13, 11, 8
(superset with full rest - 1 min)
kb swing - 24kg - 1H x 10L/R, 1H x 10L/R, 2H x10
around the world - 24kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 1 min)
sandbag row - 110# - 10
kb press - 24kg - 5L/R
Notes:
-full body
__________________
"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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10-31-2009, 08:26 AM
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#1062
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 31, 2009
Defranco Simple 6
chin-up - chest to bar - 11, 5, 6, 3, 3, 4
dips - 12, 14, 10, 10, 8
(superset with full rest - 1 min)
inverted row - 10
pushup - 10
Notes:
-upper body 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
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11-02-2009, 08:31 AM
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#1063
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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That was a nice simple workout. Looks like a winner.
__________________
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/
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11-03-2009, 08:18 AM
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#1064
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 2, 2009
Laurie's Birthday! Japanese steakhouse for the win!
Run - 11:48 - 1.56 miles - 7:34min/mile
rest - 7:00
sprints - 190m's x 4 (rest 1 minute) ~0:33-0:35 per leg
Notes:
-Happy with 7:34min/mile pace, didn't feel hard at all, could have pushed it more, should have put more distance in but wanted to sprint instead, time crunched today.
-Sprints felt good.
__________________
"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 : 11-03-2009 at 08:22 AM.
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11-03-2009, 08:20 AM
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#1065
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 3, 2009
25 minute ruck w/ 80# pack
25 minutes of KB throwing - 24kg
Notes:
-Took a walk with Connor with my ruck and stopped by a park for some KB throwing, Connor threw our water bottle and we made it a little competition/fun. A great time.
__________________
"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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11-05-2009, 02:40 AM
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#1066
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 4, 2009
1. Warmup
lacrosse ball - feet, calves
Defranco Agile 8
thoracic rolling
dot drill - 65, 56
2. Strength
sandbag DL + KB on top - 163#'s - 2, 2, 2, 2, 2
(1 minute rest)
walking lunge w/ 1 KB - 24kg - R x 8L/R, L x 8L/R, R x 8L/R, L x 8L/R
(1 minute rest)
glute bridge w/ sandbag - 110#'s - 12, 14
(1 minute rest)
band adduction - purple JS band - 10L/R, 10L/R
(0:30 rest)
L-Sit - 0:06, 0:11
Notes:
-Lower body day - dot drill felt really good, 0:56 is the best I've done so far
-DL- Not heavy just awkward and hard to grip the bag, afraid the KB would slide off and hurt me too
-lunges - too light, last week the sandbag was too heavy, need to use different sized KB's next time I guess
__________________
"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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11-05-2009, 02:58 AM
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#1067
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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I don't think lunges can be too light 
__________________
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/
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11-06-2009, 03:14 AM
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#1068
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 5, 2009
Relaxing day, threw the football around for abotu an hour, shoulder is pretty sore from throwing the football around from the previous day already. Overall in the last 2 days I've thrown the football for about 2 hours....more than I've done total in the last 1.5+ years. Anyone have anything they can do for the shoulder?
__________________
"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 : 11-06-2009 at 05:23 AM.
Reason: added more info
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11-06-2009, 05:54 AM
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#1069
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 6, 2009
Early AM
Run:
Total time: 17:04
Total Distance - 2.22
breakdown:
1.03 miles - 7:41
1.46 miles - 11:15
2.22 miles - 17:04
Notes:
-Happy with this time for 2+ miles
__________________
"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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11-09-2009, 07:02 AM
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#1070
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 8, 2009
Recovery day -
Foam Roller - total body ~15 minutes
lacrosse ball - feet, calves, glutes, infraspinatus
__________________
"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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