Allen's Journal

[Derek Simonds]

I suck so bad at birthdays and am sorry for missing yours Allen. Happy Late Birthday!!!!

[Allen Yeh]

Thanks guys, I feel pretty good at 31. Kind of reflective at the moment since I've been thinking I won't be able to be around my family next year at this time...and then started thinking about all the family things I'll miss soon.

9/10/2010
Rest day
20 minute walk with Connor

MobWOD 9/10/10
-6:00 L/R with foam rolling but rolling side to side instead of up and down - IT band, calves, quad, adductors
-Bonus:
-kossack hip stretch at bottom - 1:00
-thoracic extension - 1:00 on foam roller, 1:00 on tennis ball taped together
-Bonus - awful scap lacrosse ball arm raise thing - 1:00L/R


Notes:
-How stupid am I after having a foam roller for all these years and never utilizing it like Kstar described? I always either stayed on hotspots trying to grind them out or rolled up and down never side to side.
-Did the bonus stuff to work on weak points, tried exploring hte hips with the kossack thing again but just didn't feel anything.That scap loacrosse ball thing is just hideous

[Allen Yeh]

9/11/10
BW = 189

1. Warmup
ECWU #2
hip thrust - 15, 15

2. Strength
band squat - purple around bottom of knees - BW x 5, 45 x 8, 95 x 5, 135 x 3, 170 x 1
squat - 170 x 5, 196 x 5, 225 x 13
cavles PNF - 0:5/0:10 - 2L/R, 2L/R

back extension - hands on head - 15, 15, 15
ab wheel - 15, band x 8, on toes x 3, 10
(superset with full rest - 0:30)

band neck flexion/extension - blue - 20Fl/Ext, 20Fl/Ext

deficit DL - 105 x 5, 95 x 5,
Zercher dl - 105 x 1, 95 x 1

3. MobWOD 9/10/10
#1- 3 min L/R external hip rotation with band
#2- 3 min L/R banded samson stretch

4. Energy
2 rounds w/ 0:30 rest between rounds:
20 squats
10 lunges L/R
10 jumping lunges L/R
10 jump squats
Time: 1:37, 2:26

Notes:
-5/3/1 week 1 squat day
-squat - 225 x 13 felt very poppy
-Mob Wod - the hip external toation with band made more sense to me today than the other day with no band, missed the cue of driving my knee into the ground the first video

[Allen Yeh]

9/12/2010

Was supposed to work out at home today and started to clear an area in the garage out and then it ended up becoming a garage cleaning day, 2.5 hours later I didn't feel like working out anymore.

MobWOD 9/12/10
#1 - 2min L/R high flexion
#2 - 3minL/R, 1.5min L/R badass pigeon
bonus - 1 min lacrosse ball on feet, 1 min on scap while moving arm up and down

Notes:
-Did the pigeon twice, once after rewatching to video it made more sense to me

[Allen Yeh]

9/13/2010
IF = 14 hours

Afternoon
swim: 2:00 rest between
3:08 - 150 m's
4:15 - 150m's - Connor on my back for 2/3 laps
2:51 - 150ms'
1:56 - 50m's - underwater with Connor on my back

tempo pushups - 10, 9, 8, 8, 8, on knees x 10 - 0:40 rest
plank - 0:60, 0:60, 0:60 - 0:60 rest

Run - 2.63 miles in 21:16 which averages out to a 8:05min/mile pace

Notes:
-run - Sucks because an 8:05 average means my 2nd mile was really slow as it took me 7:34 to run the first mile! 2nd stretch was 1.07 miles and took me close to 9 minutes!

Evening
MobWOD 9/13/10
#1 - 2:00L/R lacrosse ball on VMO and then bending knee - OUCH
#2 - 1:00L/R lacrosse ball on TFL and pulling leg back
#3 - 1:30L/R hip flexion on stool letting the knee dropping out, keeping rear foot flat on the floor and front foot on edge of foot
#4 - 0:30L/R couch stretch - just hurts left knee
Bonus - thoracic extension on 8ball thing - 1:00

[Allen Yeh]

9/14/10
bw = 185

Afternoon
ECWU#1
C+P - 45 x 8, 65 x 3
DL - 135 x 5, 185 x 3, 225 x 1, 235 x 1, 235 x 3, 265 x 3, 295 x 13
MP - 65 x 3, 100 x 3, 115 x 3, 130 x 8

Notes:
-5/3/1 week 2 press and DL day
-Quick in and out day

Evening
MobWOD 9/14/10
#1 - 4minutes - lay on floor, while holding bar and elbow together, then lay out hands and then try to place hands apart
#2 - 4 minutes - sleeper stretch variation - glute bridge then place hands in small of back while keeping shoulders back and apply pressure

9/15/10

Rest day, had to head up to Ft. Jackson for a photo, so took Connor to the zoo there.

Evening
MobWOD 9/15/10
#1 - 5 minutes in squat
#2 - lacrosse ball on achilles area to free up skin
#3 - contract relax calves _ I just neve get much out of this

[Derek Simonds]

Dayum dude that was some strong lifting!

[Allen Yeh]

Thanks.

9/16/2010

Rest, took Connor to the pool, pool season is over in 1.5 weeks I think.

MobWOD 9/16/10
#1 - 2 min L/R lacrosse ball on glutes
#2 - 1 min L/R psoas
#3 - 3 min L/R each hip in cross legged position
Bonus - lacrosse ball on scap while moving arm up and down 1.5 min L/R
Bonus - thoracic extension on foam roller - 2 minutes

[Allen Yeh]

September 18, 2010
Flew to Ft. Dix where I'll be for the next 28 days.
MobWOD 9/17/10:
#1 - 2:00L/R hand behind back with neck stretch
#2 - thoracic extension - 1:30
#3 - overhead lat stretch w/ band - 2:00L/R
#4 lacrosse ball on wall with chest

Notes:
-lacrosse ball on wall not pleasant

9/19/2010
Modern Army Combatives - 8 hours of familiarization

Notes:
-Awesome training, just wish we could get our level 1 certification

9/20/2010
Platoon PT - Stretching day

1. Warmup
high flexion stretch - 0:30
row 500m's - 1:53
Defranco Agile 8 and simple 6 w/ lacrosse ball instead of foam roller

2. Strength
box jump - 3, 3, 3
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 3, 205 x 3, 235 x 3
bench press - 45 x 8, 95 x 5, 145 x 3, 165 x 2, 185 x 3
GM's - 95 x 12, 95 x 12, 95 x 12
Face pull - 35 x 12, 42.5 x 12, 42.5 x 12

Notes:
-5/3/1 week 2 squat and bench
-Just a check the box day very sore from Combatives still


MobWOD access....the wifi here is spotty and it takes forever to get he videos to play on youtube. Right now I'll just review the ones that helped me and he's already done.

[Derek Weaver]

Good stuff Allen. Combatives for 8 hours... yowza.