Allen's Journal - Page 146

Allen Yeh · 10-20-2010, 05:34 AM

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

Allen Yeh · 10-20-2010, 05:37 AM

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

Allen Yeh · 10-20-2010, 05:47 AM

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.

Allen Yeh · 10-20-2010, 06:04 AM

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

Derek Simonds · 10-20-2010, 08:48 AM

Sounds like a solid plan to me. I will give you a call later in the week to catch up.

Allen Yeh · 10-22-2010, 05:55 AM

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.

Derek Weaver · 10-24-2010, 11:36 PM

Quote:

Originally Posted by Allen Yeh

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

Allen Yeh · 10-25-2010, 06:27 AM

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

Allen Yeh · 10-25-2010, 08:34 AM

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

Allen Yeh · 10-25-2010, 08:40 AM

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