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Old 09-19-2007, 12:48 PM   #181
Troy Archie
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What does your "hip mobility" exercise look like?
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Old 09-20-2007, 03:33 AM   #182
Allen Yeh
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Quote:
Originally Posted by Troy Archie View Post
What does your "hip mobility" exercise look like?
I do 2, I just call it hip mobility exercise since I don't know the actual names of the 2 different exercises. I'll stop being lazy and try to look them up right now.

The first one I've been doing for a while now is called:
Hip Corrections:
http://www.t-nation.com/readArticle.do?id=1216968&cr= Scroll down to letter Q for the video

The second one I saw in the Mens Health with the Dan John article is called the hip hinge with heels elevated:
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&categor y=fitness.tips&conitem=4380f2d2daef3110VgnVCM20000 012281eac____&page=2
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Old 09-20-2007, 04:26 AM   #183
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September 17, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R

front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)

walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)

band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)

Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each

Total of 4 circuits through

Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's
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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 : 09-20-2007 at 05:41 AM. Reason: placed it out of order
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Old 09-20-2007, 05:31 AM   #184
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September 19, 2007
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R

decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)

cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)

scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)

Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off

Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.
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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 09-21-2007, 06:05 AM   #185
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September 20, 2007

1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20

wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,

Foam rolling - ~30 minutes

Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.
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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 09-21-2007, 12:28 PM   #186
Allen Yeh
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September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)

inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)

alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)

Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3

Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.
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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 09-27-2007, 09:12 AM   #187
Allen Yeh
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September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R

front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)

walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)

band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)

Finisher - 400m's at goal pace = 0

Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.
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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 10-03-2007, 03:05 PM   #188
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September 27, 2007

foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace

Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)

pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12

Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit
__________________
"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 10-03-2007, 03:12 PM   #189
Allen Yeh
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October 3, 2007
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)

alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)

inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)

Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24

Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.
__________________
"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 10-05-2007, 08:48 AM   #190
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October 5, 2007
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43

GHR - 4

Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2

Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)

deadhang pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)

Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.

Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.
__________________
"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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