Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 03-13-2010, 07:14 AM   #1181
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

March 12, 2010
*fasted workout*
*IF 16 hours*

1. Warmup
Defranco Simple six
Ido Scap WU

2. Strength
Parallette pushups - Connor on my back x 7, 8, 5, BW x 15
sandbag rows - 110# - 8, 8, 6, 10
(superset with full rest - 1 minute)

Diesel Crew Shoulder Circuit:
DB press - 15# - 8, 10, 10
dive bomber pushups - 8, 8, 8
rear flye - 15# - 8, 10, 10
(no rest)

DB row w/ elbows flared - 15 x 10, 15 x 10, 15 x 8
Ab wheel - on knees x 12, on toes x 4(whoah!), on toes x 4
(superset with full rest - 0:30)

band curl - 60/30 - red Iron Woody x 60, red Iron Woody x 40, purple JS x 60
(2:30 rest)

Notes:
-At home upper body workout
-parallette pushups - Connor is at least 45#'s
-sandbag row - The first 3 sets I felt like my grip was giving out before anything else, the 4th set I held the bag a different way and it felt much better
-DC shoulder circuit: http://www.dieselcrew.com/forums/showthread.php?t=607
-ab wheel - on toes without falling on my face ar feel like I was shreadding my midsection, Alomst all the way out.
-60/30- The 2nd set I just couldn't get 60 so I went down a band
-No energy work today, I haven't done a faste workout in a few weeks if not more so I was ready to be done for the 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
Allen Yeh is offline   Reply With Quote
Old 03-14-2010, 06:10 AM   #1182
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

How were you holding the sandbag?
__________________
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/
Derek Simonds is offline   Reply With Quote
Old 03-14-2010, 10:18 AM   #1183
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

I was trying to grip the sandbag on the ends horizontally if you can picture that and I took an extra wide stance. On the 4th set I grabbed turned the bag vertically and then grabbed the middle so I could narrow my stance and it just felt easier.
__________________
"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
Allen Yeh is offline   Reply With Quote
Old 03-14-2010, 10:31 AM   #1184
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

March 13, 2010

1. Warmup
lacrosse ball - feet, calves, glutes, infraspinatus
foam roller - adductors, it band
580m jog - 3:52
Sprint WU - 2 times each drill
strides - 50m x 2

2. Energy
Sprints:
80m @ 80% - 3 minutes rest
50m @ 90% x 2 - 3 minutes rest
30m @ 100% x 3 - 3 minutes rest

400m walk
trap stretch - holding 24kg KB - 0:24L/R, 0:30 L/R
EQI pushup - 0:60

Notes:
-Sprint day 2 week 1
-Connor went on the jog with me for my warmup, I'm surprised he ran the whole way.
__________________
"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 : 03-14-2010 at 05:07 PM. Reason: Forgot to add notes got distracted
Allen Yeh is offline   Reply With Quote
Old 03-14-2010, 12:57 PM   #1185
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Ahhh, implementing EQI's. Good stuff. I sneak a couple on several times per day with a rear foot elevated split squat. Good for the hip flexors.

Tony Gentilcore made a good point about restoring the length-tension relationship. A good tool to keep in the box.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 03-14-2010, 04:28 PM   #1186
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Ok let me in on this. I have no idea what EQI means. I think I have done these but don't the acronym.
__________________
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/
Derek Simonds is offline   Reply With Quote
Old 03-14-2010, 05:15 PM   #1187
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Mike Robertson stated it much more succinctly than I could have:

http://robertsontrainingsystems.com/...ay+to+Stretch/

They can be...unpleasant.
__________________
"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
Allen Yeh is offline   Reply With Quote
Old 03-15-2010, 02:43 AM   #1188
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Well that about explains it. I have done them for over a year in the DC shoulder prehab with the pushup stretch between boxes and it is uncomfortable but a BSS, or that ridiculous looking lat stretch. Wow, is all I can say.

Thanks.
__________________
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/
Derek Simonds is offline   Reply With Quote
Old 03-15-2010, 04:21 AM   #1189
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

I was going through the prehab sticky and remembered this again:

http://sanfranciscocrossfit.blogspot...tight-bro.html

I need to remember things that help and to keep it in.

5-7 cycles of 5 second hold/10 second into the stretch
__________________
"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
Allen Yeh is offline   Reply With Quote
Old 03-15-2010, 06:14 AM   #1190
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

March 14, 2010

Afternoon:
Pullups - many different grips, full ROM, chest to bar - 18 sets of 3
calf stretching
NEPA Walk -15 minutes

Evening:
The Stick - IT band, hamstrings, glutes, lower back, quads, calves - 20+ rolls each area
__________________
"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
Allen Yeh is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 03:07 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator