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Old 10-31-2009, 09:23 AM   #1061
Allen Yeh
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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
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Old 10-31-2009, 09:26 AM   #1062
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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
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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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Old 11-02-2009, 09:31 AM   #1063
Derek Simonds
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That was a nice simple workout. Looks like a winner.
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Old 11-03-2009, 09:18 AM   #1064
Allen Yeh
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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.
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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

Last edited by Allen Yeh; 11-03-2009 at 09:22 AM.
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Old 11-03-2009, 09:20 AM   #1065
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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.
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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 11-05-2009, 03:40 AM   #1066
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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
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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 11-05-2009, 03:58 AM   #1067
Derek Simonds
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I don't think lunges can be too light
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Old 11-06-2009, 04:14 AM   #1068
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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?
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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

Last edited by Allen Yeh; 11-06-2009 at 06:23 AM. Reason: added more info
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Old 11-06-2009, 06:54 AM   #1069
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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
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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 11-09-2009, 08:02 AM   #1070
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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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