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Old 03-13-2010, 08:14 AM   #1181
Allen Yeh
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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
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Old 03-14-2010, 07:10 AM   #1182
Derek Simonds
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How were you holding the sandbag?
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Old 03-14-2010, 11:18 AM   #1183
Allen Yeh
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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.
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-Kelly Starrett
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Old 03-14-2010, 11:31 AM   #1184
Allen Yeh
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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.
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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; 03-14-2010 at 06:07 PM. Reason: Forgot to add notes got distracted
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Old 03-14-2010, 01:57 PM   #1185
Derek Weaver
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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.
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Old 03-14-2010, 05:28 PM   #1186
Derek Simonds
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Ok let me in on this. I have no idea what EQI means. I think I have done these but don't the acronym.
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Old 03-14-2010, 06:15 PM   #1187
Allen Yeh
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Mike Robertson stated it much more succinctly than I could have:

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

They can be...unpleasant.
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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 03-15-2010, 03:43 AM   #1188
Derek Simonds
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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.
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Old 03-15-2010, 05:21 AM   #1189
Allen Yeh
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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
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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 03-15-2010, 07:14 AM   #1190
Allen Yeh
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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
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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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