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Old 10-20-2010, 05:34 AM   #1451
Allen Yeh
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10/13/2010

Afternoon
1. Warmup
jump rope - 1:00
Defranco Agile 8
Mwod #52:
nerve glide -0:30
#1 - leg press on wall driving elbows into knees - 2:00L/R
#2 - figure 4 on wall - 2:00L/R
#3 - straight leg on door frame hammie - 1:00L/R

2. Strength
broad jump - 5 sets of 3 jumps (1-1:30 rest)
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 5, 205 x 5, 235 x 5
walking lunge - 135 x 9L/R, 135 x 4L/R, BW x 21L/R
reverse hyper - 10 x 12, 10 x 12, 10 x 12
hollow rock - 0:45 , 0:28

3. Cooldown
MobWOD 53:
#1 - feet roll on barbell - 2:00L/R
#2 - bull stretch w/ neck tie in by pegging the pec minor - 2:00 L/R
#3 - OH thoracic stretch - hinging on a fulcrum - 2:00
#4 - sink stretch - keeping ribcage down and shoulders back -1:00 wide

25 minute walk

Evening
45 minute walk
__________________
"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 10-20-2010, 05:37 AM   #1452
Allen Yeh
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10/16/2010
Home sweet home.

Flew home today and saw my family, happy to see everyone despite being very tired.

10/17/2010
Didn't even think about working out, did a corn maze with my family which was a lot of fun. It's great to be home.

10/18/2010
IF = 16 hours
First day back to work and the playground with Connor.

Partial MobWOD #56
Test - shoulder retraction and standing hip impingement test
#1 - 2:00L/R horizontal abduction rib mob with 2 tennis balls
#2 - skipped due to not wanting to find mybands and go to the garage
#3 - 2:00L/R hip capsule mob
__________________
"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 : 10-20-2010 at 05:51 AM. Reason: addded more info
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Old 10-20-2010, 05:47 AM   #1453
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10/19/2010
IF = 16 hours
warmup 5:23 - 0.76miles - 7:05min/mile
0.36 mile repeats - ~560m's w/2:00 rest between
2:40 - 7:30 min/mile
2:24 - 6:42 min/mile
2:25 - 6:47 min/mile
2:26 - 6:47 min/mile
5:00 cooldown walk

Notes:
-From Mwod#49 - I Tried to keep my trunk from over extending while I ran, the last time I did 400 repeats 2:00 rest was barely enough and that was at a 7:30min/mile pace. I'm really curious to see if that will make a difference when I go for a bit longer duration wise. the first 560m was right after the warmup so in total I did 1.12 miles in 8:03 which is a 7:12min/mile pace.
Key points for running form that seemed to make a difference today
#1 - shoulders retracted but relaxed
#2 - don't overextend torso, keep ribcage locked down
#3 - keep my footsteps light and quick.
__________________
"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 : 10-20-2010 at 05:51 AM. Reason: added IF info
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Old 10-20-2010, 06:04 AM   #1454
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Default Training thoughts for next 2.5 weeks

I'm only home for 2.5 weeks so I'd like to finish out my 5/3/1 cycle which is on the 3/s week this week and add some more running, finishers/conditioning as energy allows. relaly I want to have max family time and minimum training time right now.

1. MWod
2. 3's and 5/3/1 weeks focus on main lifts, abs and neck, 1-2 accesory lifts is a maybe
3. running
4. finishers/conditions as energy/time allows
__________________
"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 10-20-2010, 08:48 AM   #1455
Derek Simonds
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Sounds like a solid plan to me. I will give you a call later in the week to catch up.
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Old 10-22-2010, 05:55 AM   #1456
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10/22/2010
IF = 16 hours
Nothing....

10/21/2010
IF = 15 hours

Mwod #60 - 10 minutes in paleo chair - ouch, ankles feel pinchy, going to check out the band distraction ankle mob later, very tough keeping my feet from ducking out!

Mwod #55 - 1 min discrete hip stretches every 30 minutes when sitting - this is tougher than it sounds

I was planning on the Y but the heating guy took 2.5 more hours to show up than scheduled...so that was nixed.
__________________
"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 10-24-2010, 11:36 PM   #1457
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
I'm only home for 2.5 weeks so I'd like to finish out my 5/3/1 cycle which is on the 3/s week this week and add some more running, finishers/conditioning as energy allows. relaly I want to have max family time and minimum training time right now.

1. MWod
2. 3's and 5/3/1 weeks focus on main lifts, abs and neck, 1-2 accesory lifts is a maybe
3. running
4. finishers/conditions as energy/time allows
This sounds like a good approach. Make the most of your time home. Hope all is well Allen
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Old 10-25-2010, 06:27 AM   #1458
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10/22/2010
bw = 184
IF = 15.5 hours

1. warmup
ECWU#1
Mwod #56 - test shoulder retraction and standing hip impingment
#1 - 2:00L/R horizontal abduction rib mob w/2balls taped together
#2 - OH band elbow flexion mob 1:00
#3 - 2:00L/R hip capsule mob
jump rope - 1:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 3, 275 x 3, 305 x 4
MP - 45 x 5, 95 x 3, 105 x 3, 120 x 3, 135 x 3

reverse hyperextension - 10 x 10, 10 x 10, 10 x 10, 10 x 10
hollow rock - 0:32, 0:15, 0:14
(superset no rest)

Notes:
-These last 3 weeks the final lift has felt HEAVYYYYYYY
__________________
"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 10-25-2010, 08:34 AM   #1459
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10/23/2010
sprint warmup:
general warmup jog w/ Connor ~3:00
Activation drills - psoas - 5x0:05L/R, 5x0:05L/R,
high knee march - 2 x 20m
butt kicks - 2 x 20m
lateral shuffle - 2 x 20m
cariaocas - 2 x 20m
A skips - 2 x 20m
50m strides - 2 x 50m

2. Sprints
200m x 2 w/ 5:00 rest - 0:30, 0:31
100m x 2 w/ 5:00 rest - 0:18, 0:17

3. KB fun
1H swings - 24kg - 15L/R
snatch + windmill - 24kg - 3L/R
2H swing - 10
around the world - 24kg - 15L/R, 15L/R

Mwod #58
#1 - sit on taped ball and knee flexion 100 times L/R
#2 - band hamstring press - 2:00L/R\
#3 - scorpion static stretch - 1:00L/R
#4 - butterfly wall stretch - 1:00L/R
__________________
"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 10-25-2010, 08:40 AM   #1460
Allen Yeh
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10/24/2010
BW = 186

simple 6
chinup - 15, 10
pullup - 5, 3
jump rope - 0:30, 0:45
Mwod #57
#1 - shoulder impingement mob w/ band distraction 2:00L/R
#2 - thoracic mob - 1:00
#3 - hip flexion w/ rear knee off ground - 2:00L/R

bench - 45 x 8 65 x 5, 95 x 3, 135 x 1, 145 x 3, 170 x 3, 190 x 6

NG incline press+fly - 40 x 15+4, 40 x 15+2
head supported DB row - 40 x 12, 40 x 15


Evening - MWOD #63
#1 - wal internal rotation - 1:00L/R
#2 - ball on glutes - figure 4 stretch - 1:00 L/R
#3 - psoas wall stretch - 1:00L/R
#4 - straight leg hammie on wall - 1:00L/R
#5 - couch stretch - 1:00L/R
__________________
"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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