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Old 10-18-2007, 06:50 AM   #201
Derek Simonds
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Man nothing is worse than when a kid is sick. It tears your heart out. Our families prayers are with you.
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Old 10-19-2007, 04:43 AM   #202
Allen Yeh
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October 18, 2007
foot mobility drills ~25m
glute bridges -normal - 8, 8
wall slides - 8, 8
invereted hamstring backward - 8L/R
drop lunge - 6L/R
lunge w/lateral flexion - 6L/R

Burgener warmup-45 x 1
Front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 1, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 135 x 3, 225 x 3, 245 x 2, 255 x 2
(60 seconds rest)

rack split jerk - 45 x 2L/R, 95 x 1L/R, 135 x 1R, 165 x 1L, 175 x 1R+5pressouts, 185 x 0
(90 seconds rest)

muscle snatch + snatch balance - 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1)
(60 seconds rest)

Ring dips - full ROM - 4, 4, 5
glute ham raises - 6, 6, 5
(superset - no rest - 45 seconds)

Notes:
-CA WOD combined 10/16 and 10/17
-Front squat - I didn't feel in the groove till the 3rd set and the weight was flying up
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-rack jerk- Ugh these sucked! slight pressout on the 175
-muscle snatch + snatch balance - These felt great, the snatch balance today felt waaaay smoother than last week.
-Ring dips - I was reading some PM's I hadn't gotten around to and realized my ring dips have not been full ROM, it's a completely different beast.
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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 10-22-2007, 12:40 PM   #203
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October 22, 2007
jump rope - 100 singles 47 seconds
squats - 15
pushup w/feet on bench - 15
lunge w/lateral flexion - 6L/R
invereted hamstring backward - 6L/R
lateral lunge - 6L/R
knee hug - 6L/R
xband walk - 6L/R
band dislocates - 10
ring row - 8

Burgener warmup-45 x 1
snatch balance - 45 x 5, 95 x 3, 115 x 0, 115 x 1, 125 x 1, 135 x 1
(60 seonds rest)

2 pos. snatch (floor + hang) - 95 x 1, 95 x 1, 95 x 1, 95 x 1
(45 seconds rest)

2 pos. clean (floor + hang) - 145 x 1, 145 x 1, 145 x 1
(45 seconds rest)

Front squat - 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 255 x 1
(60 seconds rest)

push press - 45 x 5, 135 x 1, 155 x 1, 175 x 1, 185 x 1, 195 x 1(PR?)
(75 seconds rest)

pullups - 12, 6, 7
Ring dips - full ROM - 5, 5, 5
(superset - full rest - 90 seconds)

Notes:
-CA WOD combined 10/19 and 10/22 with emphasis on technique day
-Snatch balance - Felt great
-2 pos. snatch - Felt crappy! Was really trying to get the 3rd pull.
-2 pos. clean - felt better than the snatch
-Front squat - Supposed to be 221#'s but the lack of weights smaller than 10#'s I had to go to 225 or stay at 215
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-push press - 195 felt good
__________________
"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 10-23-2007, 09:35 AM   #204
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October 23, 2007
chin-ups - 7, 7, 3
foot mobility drills ~25m
hip abduction quadruped- 8 L/R
standing Y,T,W,L - 8 all
quadruped posterior rocking - 8L/R
hip adduction sidelying - 8L/R
glute bridge - 10
rotational fallout - 6L/R
ring work - 5 minutes - various things
Burgener warmup-45 x 1

snatch - 45 x 3, 95 x 2, 115 x 1, 115 x 1, 115 x 1, 115 x 1, 115 x 1
(60 seonds rest)

clean + jerk (L/R indicates foot +# indicates pressouts at the top of the jerk)- 115 x 1L/R + 6, 135 x 1L/R + 5, 175 x 1R + 5, 175 x 1R + 5, 175 x 1L + 5, 175 x 1L + 5, 175 x 1R + 5,
(60 seconds rest)

1-arm DB bench press - 55 x 12L/R, 55 x 12L/R
Pallof press - 90 x 12L/R, 100 x 12 L/R
(superset - full rest - 60 seconds)

soft tissue work w/ lacross ball - 30 sec L/R - calf, glute, quad, chest
death stretch - 2 x 30 secL/R

DB swing (overhead) - 55# - 30 in 2.5 minutes

Notes:
-CA WOD 10/23
-Snatch - Felt better, still having problems with the 3rd pull
-Clean+jerk - Not bad, jerks could be crisper
-DB swings - I haven't done 2-arm db swings in a while, did not care for it, much prefer 1 arm or kb swings.
__________________
"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 10-26-2007, 04:34 AM   #205
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October 25, 2007

ankle mobility drill- multi planar x 5L/R
leg swings - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
wall slide 10
x-band walks - 5L/R
ring rows - 6, 6

burgerner warmup- 45 x 1
power snatch - 45 x 5, 95 x 2, 115 x 2, 135 x 2, 145 x 2, 155 x 1+0, 145 x 2
(rest 60 seconds)

power clean and push jerk - 145 x 1, 145 x 2, 145 x 2, 165 x 2
(rest 60 seconds)

front squat - 45 x 5, 95 x 4, 145 x 3, 195 x 1, 225 x 1, 245 x 1
(rest 60 seconds)
25-20 reps of:
Burpees
Medicine ball clean + push press - 20#
Kettlbell cross chops (add 1 rep as needed to make even number) -16 kg KB
Total time: 11:13

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it.
-CA WOD 10/24
-Power cleans + push jerk - should have ramped down then back up rather than just starting with my last snatch weight. The last 2 sets felt good the first 2 sets felt like crap and kind of jammed my wrist on a bad catch.
-Front squat - Flying up today, could have gone to at least 275+ I think today but I kept it sub-max
-Metcon - eliminated the 15 reps since knee was hurting a bit. I need to do more burpees, ugh my conditioning has gone to crap! Did the cleans with a dynamax ball, it was either MB, KB or barbell, and my kb clean form was a bit rusty as I smashed the heck out of my forearms when I went to try them out. KB cross chops were fun.
__________________
"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 10-29-2007, 12:02 PM   #206
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October 29, 2007
foot mobility drills
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
arm swings - forward, backward - 10 each
wall slide 10
x-band walks - 5L/R

"big-kids" muscle up skill work - 5 minutes - dead hang w/ false grip and transition
ring dip - full ROM + full extension -3, 3, 3
ring pullup - w/false grip 2, w/false grip 2, 3

burgerner warmup- 45 x 1
snatch - 45 x 3, 95 x 2, 125 x 1, 125 x 1, 125 x 1, 125 x 1, 125 x1
(rest 30 seconds)

clean and jerk - 45 x 1L/R, 95 x 1L/R, 125 x 1L, 165 x 1R, 165 x 1L, 165 x 1R, 165 x 0, 165 x 0
(rest 30 seconds)

front squat - 45 x 3, 195 x 3, 195 x 3
(rest 60 seconds)

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it.
-muscle up work - false grip = pain
-CA WOD 10/29
-burgerner WU - concentrated on what I learned this past weekend from Greg. 3 dips, 3 dip to high pull, 3 muscle snatches, 3 "jumps", 3 high hang power snatches, 3 high hang snatches
-snatch - Felt good
-Clean + Jerk - Felt good but missed the last 2
-Front squat - Not a "heavy weight but was trying to keep my hips in so that felt a bit weird.
__________________
"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 10-29-2007, 12:33 PM   #207
Derek Simonds
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You are an animal!

I am so kinked up from the two days of training and walking around DC not to mention the flight home last night (walked in the door at 1:45 AM this morning) there was no way I was hitting the iron.

I will be catching up tomorrow.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 10-30-2007, 03:41 AM   #208
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
You are an animal!

I am so kinked up from the two days of training and walking around DC not to mention the flight home last night (walked in the door at 1:45 AM this morning) there was no way I was hitting the iron.

I will be catching up tomorrow.
Dude I am still sore but I know I'll be out of town Fri-Sun for Army stuff trying to get what I can in and not miss too many days. I'm trying to stay friends with the foam roller + tennis ball but they keep hurting me.

It was great meeting you this weekend, thank you again for coming out.
__________________
"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 10-31-2007, 07:45 AM   #209
Allen Yeh
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October 30, 2007

Skipped today, I'll make it up tomorrow and do Wednesdays workout on Thursday. I didn't manage my time very well and had to leave early to drop my brother off at the airport.

Training related note: I realized I was calculating my %'s wrong for the clean. I was taking my percentage based upon my clean max not my clean and jerk max which are about 40-50 pounds different. Oops!
__________________
"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 11-01-2007, 03:57 AM   #210
Allen Yeh
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October 31, 2007
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
arm swings - forward, backward - 10 each
wall slide - 10
x-band walks - 5L/R
samson stretch

burgerner warmup- small bar x 1, 45 x 1
snatch - 45 x 3, 95 x 2, 135 x 0, 135 x 0, 135 x 0, 125 x 1, 135 x1, 135 x 0
(rest 30 seconds)

clean and jerk - 95 x 1L/R, 145 x 1R, 175 x 1R, 175 x 1clean missed jerk, 175 x 1L, 175 x 1L, 175 x 1R
(rest 45 seconds)

3 pos. muscle snatch (bottom to top)- 95 x 1, 95 x 1, 95 x 0
(rest 30 seconds)

1round:
500m row - 1:46.5
20 1-arm db split snatches - 35#DB
2 hands only 12' rope climbs

Total time: 5:24

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 10/30
-burgerner WU - concentrated on what I learned this past weekend from Greg. 3 dips, 3 dip to high pull, 3 muscle snatches, 3 "jumps", 3 high hang power snatches, 3 high hang snatches
-snatch - Felt HORRIBLE UGH, I know 135 is like nothing for me, I can power snatch it easily, I kept falling forward on the catch and having to bail, went back down to 125 made it easily so I jumped back to 135 and made it then proceeded to miss twice!
-Clean + Jerk - Felt good today
-3 pos. muscle snatch- The first one felt good, the second one the pull form the floor felt off so I figured I'd do another set, I should have quit while I was ahead as I proceeded to bust myself in the forehead quite spectacularly, awesome.
-met-con - 1 round was enough for me. The knot on my head was throbbing at this point. Yay me.....
__________________
"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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