Allen's Journal

[Allen Yeh]

Missed the last few CA WOD's due to Army drill. Back on the bus today.

[Allen Yeh]

November 5, 2007
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
wall slide - 10
standing Y's - 10

burgerner warmup- 45 x 1, 45 x 1
OHS - 45 x 10
snatch - 45 x 3, 95 x 2, 115 x 1(power), 115 x 0, 145 x 0, 135 x 0, 135 x 1(hang), 135 x 0, 135 x 1(hang)
(rest 60 seconds)

clean and jerk - 95 x 1L/R, 135 x 1L, 135 x 1R, 185 x 1R, 185 x 1L, 185 x 1L, 185 x 1clean missed jerk
(rest 60 seconds)

front squat - 95 x 3, 145 x 1, 195 x 1, 225 x 3, 225 x 2
(rest 90 seconds)

"big-kids" muscle up skill work - 5 minutes - dead hang w/ false grip and transition
ring dip - full ROM + full extension -3, 3, 1
ring pullup - w/false grip 1, 3, 3
ab wheel rollout - standing on declinex 2, kneeling x 5

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 11/05
-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 AGAIN! The first pull is really screwing me up on this, from the hang I had no problems gettign 135, from the ground I kept missing the "catch" and the bar was too far forward. UGH
-Clean + Jerk - The cleans felt good, the jerks felt crappy, I wasn't going deep enough, my left hip flexor was tight all day.
-front squat - first set of 3 felt fiine, only did 2 on the last set as I descended and forgot to take a breath before. oops
-big kids muscle up work - the false grip = suck but I will get it!

[Allen Yeh]

November 6, 2007
shoulder prehab circuit 1:
db retraction - 20 x 12L/R, 20 x 12L/R,
db protraction - 20 x 12L/R, 20 x 12L/R
sleeper stretch - 12, 12

thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R

burgerner warmup- 45 x 1
muscle snatch + snatch balance - 45 x (1+2), 95 x (1+2), 115 x (2+1), 115 x (1+2), 125 x (1+2)
(rest 45 seconds)

snatch - 125 x 1, 125 x 1, 125 x 1, 125 x 1, 125 x 1
(rest 30 seconds)

clean and jerk - 125 x 1R, 175 x 1L(Slammed my chin on the jerk), 175 x 1R, 175 x 1R, 175 x 1L, 175 x 1R
(rest 30 seconds)

3 rounds:
10 kb snatch - 24KG
20 russian twists - 20# dynamax
10 pullups - rings
Total time: 6:47

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-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 11/06
-muscle snatch + snatch balance - felt decent, couldn't get too much heavier than 125 for the muscle snatch
-snatch - Felt great today though it is somewhat discouraging to have your muscle snatch be close to your snatch number
-Clean + Jerk - The cleans felt good, the first few jerks felt crappy, clocked myself right in te chin on the first set.
-Met-con - Had to cut to 3 rounds because the power pump class was about to start, meanwhile they were looking at me like I was insane.
-kb snatch - no problems with conditioning, more problems with hand tearing and improper technique.
-russian twists - felt it in my back a bit, tried to rotate more and twist less.
-pullups - kipping on rings is weird and it was hard for me to get a good rhythm going.

[Allen Yeh]

Missed Tuesday and Wednesday due to scrambling around trying to get ready for my trip back to Naples, Italy. Combined the Wednesday WOD with Friday's.

November 9, 2007
row@5 - 500m 1:51
shoulder prehab circuit 4:
incline db retraction - 20 x 12, 20 x 12,
prone Y's - 5 x 12, 5 x 12
prone internal rotation- 5 x 12, 5 x 12

thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
x-band walks - 10L/R
burgerner warmup- 45 x 1
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+2)
(rest 45 seconds)

snatch - 3pos x 95, 115 x 1, 135 x 1(power)+ 1 regular, 145 x 1(power), 145 x 1(power), 145 x 1(power), 145 x 0(tried full), 145 x 1(from hang)
(rest 120 seconds)

clean and jerk - 145 x 1R, 195 x 1R, 195 x 1R, 195 x 0(bad catch), 195 x 0(made clean missed jerk)
(rest 60 seconds)

Front squat - 95 x 3, 135 x 2, 185 x 2, 225 x 2, 245 x 2, 245 x 2
(rest 60 seconds)

1-leg DB RDL - 35 x 8L/R, 35 x 8L/R, 35 x 8L/R,

1 round:
21 ring pullups
21 clapping pushups
21 ring rows

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-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 11/09+11/07
-muscle clean + tall clean - felt good
-snatch - I know my first pull is messing me up but I'm not sure how to remedy this problem.
-Clean + Jerk - These felt really good today, missed the last 2 though
-front squat - No problems
-Met-con - Something I made up, should have done 7-7-7 or something.

[Allen Yeh]

Only worked out once while in Italy for business, tried to stretch and do some mobility stuff at night. This week isn't looking so great for gym access either. Today is a bust which only leaves Wed. I'll try to get a metcon in at home today and max out on the lifts tomorrow rather than Saturday.

[Yuen Sohn]

Originally Posted by Allen Yeh

...
-Met-con - Had to cut to 3 rounds because the power pump class was about to start, meanwhile they were looking at me like I was insane.

haha, I don't even want to know what exercises that class consists of.

[Allen Yeh]

Originally Posted by Yoon Sohn

haha, I don't even want to know what exercises that class consists of.

Power pump is something like doing a barbell complex with a 10 pound bar for 45 minutes to bad music.

[Derek Simonds]

Glad to hear you are back safely

[Allen Yeh]

Originally Posted by Derek Simonds

Glad to hear you are back safely

Thanks, got stuck in Munich overnight, which wasn't too bad.

My training though...yeesh. I seriously don't know how you train and travel as much as you do. That and now I'm swamped from all the stuff I didn't get done when I wasn't here last week.

Have a good turkey day!

[Derek Simonds]

Same to you and the family.

The main difference is that most of the people I meet with don't start until at least 8:30 am so I have plenty of time in the mornings. I am sure that you don't have that luxury.

Did the family enjoy Naples?