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Old 01-27-2010, 05:29 AM   #1131
Allen Yeh
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January 26, 2010
IF = 16 hours

1. Warmup
jog -2:10
high knee march - 2 x 20 steps
butt kicks - 2 x 20 meters
lateral shuffle - 2 x 10 steps
cariocas - 2 x 8 steps
A skips - 2 x 10 steps
strides - 2 x 50m

2. Energy

100m @80% w/ focus on knee lift - 5 sets with 4 minute rest
600m walk
active assisted hamstring stretch - 3 sets of 6 reps

Notes:
-Week 1 day 2
-Not a bad overall day although it would have been better if I could have done this at the track instead of my street. The university track was being used by the track team when I got there. D'oh!
-warmup - a good warmup although the 1 minute rests were killing me
-100m's - I tried to keep it at 80% although it wasn't easy and wasn't sure what it meant by focus on knee lift
-hamstring stretch - I felt the stretch more in my left leg than my right and my right hip started feeling tight near the last few 100's as well. hmm.... weird.
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Old 01-27-2010, 05:39 PM   #1132
Derek Weaver
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Strictly a guess, but I'm guessing the knee lift has to do with stride length and/or ensuring the power generated in each stride. Scott Kustes would probably know for sure.
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Old 01-28-2010, 03:39 AM   #1133
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It felt odd when I was sprinting and in my mind I was trying to brings my knees up.
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Old 01-28-2010, 06:30 AM   #1134
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January 27, 2010
IF = 17 hours

Rest day, spent it at the park with the kids for 2 hours. I love living somewhere that I am even able to go to the park at the end of January.
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Old 01-28-2010, 01:57 PM   #1135
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I thought in sprinting you werent supposed to think bringing the knee up but driving the foot back? I suck at sprinting coaching cues.
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Old 01-29-2010, 03:36 AM   #1136
Allen Yeh
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I have no idea, in the article it says 100m sprint @ 80% with knee lift emphasis. Maybe I'll ping Scott and see what he thinks.

January 28, 2010
IF = 15 hours

Unintentional off day, left my gym bag sitting by the front door when I left this morning. Crashed out to bed by like 8:30 pm though, I must have been more tired than I thought I was.
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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."
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Old 02-01-2010, 04:23 AM   #1137
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January 29, 2010
*IF = 15 hours*

ECWU #2

Podium DL - 18" - 45 x 8, 135 x 1
trap bar DL - bar x 10, 135 x 5, 225 x 2, 315 x 1
Gary's DL challenege - 315# DL as many in half an hour - 57

neutral grip pullup - 3,4,3,2
reverse hypers - 10, 10, 10

Notes:
-Trap bar DL - I liked using the trap bar, first time I've messed with one, 1 thing I ddin't like was that it was a bit weird with foot placement thatn what I was used to with conventional DL, and also gripping the trap bar if your hand wasn't in the exact right place the whole thing would start to tip, very narrow grip bars
-Gary's DL Challenge - Ok well I started off really well of course the first 10 minutes I was already at like 25 and I just wanted to keep a pace of 1 DL every 30 seconds, at the halfway point I thought it'd be a good idea to put a belt on. After the 20th minute I felt like I hit a wall, I just could not keep up the pace and then I got behind. In the last 3 minutes I could only get 1 with many attempts at trying to get to 60. I think having the ability to drop the weight would make a huge difference as I was lowering each one.
-I did some hypers after to get some blood flowing because even during the 30 minutes I could feel myself starting to stiffen up. My back from the back of my knees to my traps has been sore. Friday wasn't too horrible, Saturday was a little worse, when I woke up Sunday though just rolling out of bed was an effort. Today everything is sore but not quite as stiff as it has been.
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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."
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Old 02-01-2010, 07:37 AM   #1138
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I am thinking some foam rolling might be in order today.
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Old 02-01-2010, 08:15 AM   #1139
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January 31, 2010

To get some blood pumping:

band good mornings - red iron woody - 12, 12, 12
Ido Portal Scap mobilization routine:
scap pushup - 10, 10, 10
overhead straight arm band pulldown - purple JS band - 10, 10, 10
The Whippet - blue JS band x 10, blue JS band x 10, purple JS band x 10
shoulder dislocates - red Iron Woody band - 10, 10, 10

serratus anterior DB raise - 8 x 10L/R
inverted hamstring - 10L/R
trap stretch - 0:30L/R

Light pressure foam rolling and the stick - very light putting my full weight on the foam roller was not going to happen.
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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 02-02-2010, 11:06 AM   #1140
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February 1, 2010
if = 16 hours
bw = 192

1. Warmup
Defranco Simple 6
Ido Portal Scap warmup w/ purple JS band
kb swing - 35# - 1H x 10L/R, 2H x 10

2. Strength
push press - 45 x 5, 95 x 5, 145 x 5, 145 x 5, 155 x 4, 155 x 3, 155 x 3
neutral grip pullup - chest to handles - 4, 4, 4, 4, 4, 3
(superset with full rest - 1:30)

DB pullover - 55 x 8, 65 x 8, 80 x 6
burpees - 0:20 - 7, 7, 7
(superset with full rest - 1:00)

Notes:
-Day 4, week 1 - the DL thing kind of messed me up so I'm picking up where I left off
-push press - I am so freaking weak overhead it is ridiculous!!!!!!
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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 : 02-02-2010 at 11:13 AM. Reason: added bw and if information
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