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Old 11-22-2007, 06:20 AM   #221
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post

Did the family enjoy Naples?
They didn't go, just a solo business trip. I made sure I got my wife something nice though. heh
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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 11-22-2007, 06:29 AM   #222
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November 22, 2007

shoulder prehab circuit 2:
db duban rotation - 15 x 12
band external rotation - 12,
band pull aparts - 12
band dislocates - 12
band press - 12

foot mobility drills ~25m
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
backward lunge w/lateral flexion - 6L/R
lateral squat - 6 L/R
rotational squat - 6 L/R
x-band walks - 6L/R
wall slide - 10

3 rounds:
10 KB swings - 24KG KB
10 KB snatches - 24KG KB
10 burpees

Total time: 5:09 (1:27, 1:49, 2:00)

plank - 1:07, :45, :45
side plank - :37L/R, :35 L/R, :20 L/R
(superset - no rest - 60 seconds)

Upper body stretching - 10 minutes

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen - After a few weeks of just the Boyle stuff I know my hamstrings and hip flexors have been feeling very tight, so I shifted some stuff around and added the Core Performance stuff in at places.
-Met-con - Ross Enamait's Magic 50 which was 5 rounds, I did 3. A very good simple met-con
-front/lateral planks - ouch
__________________
"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 11-26-2007, 10:51 AM   #223
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November 25, 2007
jump rope - 150 singles
shoulder prehab circuit 5:
EQI pushup - 12, 12
T's - 12, 8 x 12
KB halo - 12kg x 12, 12kg x 12

thoracic mobility - 5 each
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
backward lunge w/lateral flexion - 6L/R
inverted hamstring (in place) - 6L/R
x-band walks - 6L/R

Muscle up work ~20 minutes - false grip, transition, dips...etc

Partner workout (Person A rests while person B works, switch)
Power bomb KB swings - 24KG - 10, 10, 15, 20
jump rope - singles - 50, 75, 100
ring pullups - 5, 10, 15
parking lot sprints ~ 1x50m? - 2, 2, 1L/R(lateral)

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-Worked out with a friend today, he doesn't have rings so we spent 20+ minutes messing around with the Elite rings
-Tag team workout - made this up on the fly during the first set of swings, next time I would have planned the reps out better and perhaps have both people working on seperate things and switching or something to that effect.
__________________
"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 11-27-2007, 04:49 AM   #224
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November 25, 2007
shoulder prehab circuit 3:
pullup retraction - 12
overhead barbell shrug - 12
scap pushup - 12
posterior capsule stretch - 12L/R

foot mobility drills ~20m
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
backward lunge w/lateral flexion - 6L/R
lateral squat - 6 L/R
rotational squat - 6 L/R
inverted hamstring (backwards) - 6L/R

Burgener WU - 45 x 1

snatch - 45 x 1(hang), 45 x 2, 95 x 2 (1 hang, 1 gound), 125 x 1(power), 145 x 0, 145 x 1(slow 1st pull), 155 x 0, 155 x 0, 155 x 0, 155 x 0(hang), 155 x 0
(rest as needed)

clean and jerk - 95 x 1L/R, 135 x 1R, 185 x 1L, 205 x 1R, 215 x 1R(old PR), 205 x 1R, 225 x 0(made clean missed jerk), 225 x 0(made clean missed jerk)
(rest as needed)

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 24NOV07
-For the record this workout sucked, I've haven't O-lifted since the 9th and it showed. I need to buy my own tiny plates or something because being forced to jump up at least 10-20#'s is irritating. There are 45's, 25's, 15's and 10's.
-snatch - max attempt - UGH 165 is my max for a power snatch, today I couldn't get under 155, pulling 155 wasn't hard at all, but I just couldn't hold it after I got under. I tried it from the hang because I thought maybe my 1st pull was screwing things up, still nothing. After missing it so many times I just gave it. I really need to work on my snatch technique. VERY FRUSTRATING.
-clean and jerk - max attempt - The c&j felt much better than the snatch, 215 is my old PR for the clean and jerk, but I regressed to 205 after 215 because I wasn't paying attention when I was changing plates. At first I thought that 225 went up easy....until I went to put 235 on and realized I had forgotten 2 10# plates. Oops, 225 the clean felt fine but the first jerk I stepped off the platform, and the 2nd attempt I just couldn't get under. My jerk SUCKS, I need to work and getting deeper and in position on the jerk, I'm still not going wide enough and my rear leg only toes in when I remember to. UGH!
__________________
"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 11-27-2007, 10:01 AM   #225
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November 26, 2007
shoulder prehab circuit 4:
incline db retraction - 25 x 12
prone Y - 8 x 12
prone internal rotation - 8 x 12L/R

foot mobility drills ~25m
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
glute bridges - 12
lunge w/lateral flexion (forward)- 6L/R

big kids muscle up work - ~5 min. worked on false grip, hang, and transition
ring dips - 3, 3, 3, 3 (~2 min rest)

Burgener WU - 45 x 1
dip shrug - 45 x 8

3 pos. muscle snatch - top to bottom - 45 x 1, 95 x 1, 95 x 1, 95 x 1
3 pos. snatch - 95 x 1, 95 x 1
(rest 60 seconds)

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

4 rounds for time of:
5 KB upright row - 35% BW - Used 2 16KG KB's
5 KB swings – 35% BW - Used 2 16 KG KB's
5 KB snatch / arm – 25% BW - Used 24KG KB

Total time: 4:30 (0:56, 1:00, 1:14, 1:20)

lower body stretching

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 27NOV07
-3 pos. snatch - I only did muscle snatches because I'm a moron, Realized I was supposed to be doing regular snatches on my 3rd set. The 3 pos. snatch felt bad, I'm way out of my Oly groove, I kept having to recover with the weight forward.
-muscle snatch + snatch balance - This felt ok, I noticed during the 1st set I wasn't driving the weight up enough i.e. not active shoulders.
-met-con - This was a fun, the 2 kb swings felt a bit weird, having to take a really wide stance so as not to hurt myself. I need to take some time out soon to refine my KB snatch technique the last round was SLOPPY.
__________________
"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 12-03-2007, 08:36 AM   #226
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November 30, 2007
shoulder prehab circuit 5:
EQI Pushup - 12
prone T - 8 x 12
plate halos - 10 x 6CL/CCL

glide kip - 3 ( rings not high enough)
skin the cat x 3
foot mobility drills ~20m
thoracic mobility - 2 x 5
leg swings side to side + front to back - 10L/R
lunge w/lateral flexion (forward)- 5L/R
inverted hamstring (forward) - 6L/R

Burgener WU - 45 x 1
3 pos. snatch - 45 x 1

snatch push press + Overhead squat - 45 x (1+2), 45 x (1+2), 95 x (1+2), 135 x (1+2), 155 x (1+2), 165 x (1+2), 175 x (1+2), 185 x (1+1)PR!!
(rest 60 seconds)

power clean + push press + push jerk - 135 x 1, 135 x 1, 135 x 1
(rest 60 seconds)

rack jerk (behind the neck)- 45 x 2L/R, 95 x 1L/R, 145 x L/R, 175 x 1L/R, 195 x 1R
(rest 60 seconds)

tall snatch - 95 x 2, 95 x 1
KB windmill - 24 KG x 5L/R, 5L/R, 5L/R

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 30NOV07
-snatch push press + OHS - PR for OHS!
-power clean + push press + push jerk - Felt great!
-Rack Jerk - Not a big fan of doing these in the power rack, I felt like the platform was too short.
-Tall snatch - Need to do more of these.
__________________
"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 12-05-2007, 04:01 AM   #227
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December 4, 2007
shoulder prehab:
stick dislocates - 10, 10, 10
glide kip - 10, 10, 10
OHS - stick x 10, 10, 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
inverted hamstring (forward) - 5L/R
leg swings side to side - 10L/R

Burgener WU - 45 x 1
Front squat - 45 x 5, 95 x 4, 135 x 3, 175 x 1, 175 x 3, 175 x 3, 175 x 3, 175 x 3, 175 x 3
Push Press - 45 x 5, 95 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3
(superset with full rest 60 seconds)

clean deadlift - 135 x 3, 185 x 3, 235 x 3, 255 x 3
pull-ups - 12, 7, 7
(superset with full rest 90 seconds)

DB overhead situp - 50#kb at feet - 30 x 6, 30 x 6, 30 x 60
(rest 60 seconds)

Notes:
-Incorporated routine Robb mentioned in the #35 PM article about kyphosis - I haven't done stick dislocates in a while, the glide kips were harder than I thought they'd be.
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 3DEC07
-Front squat - Took me 2 work sets to get into the groove, felt good.
- push press - This hurt my left elbow a bit, when racked up, dropping my elbows a bit really helped but then I wasn't able to rack it right. I'm going to try widening my grip a little and see if that helps?
-Clean Deadlift - No problems here
-pull-ups - I actually did better than I thought I would, still not great though.
-DB OH situps - Did these with a rolled up towel the 2nd and 3rd set, it made a big difference.
__________________
"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 12-07-2007, 05:25 AM   #228
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This cold is such a freaking DRAG!!! Every morning for the past week has been a 5 minute clearing my nose process. I guess it's good the sore throat and phlegm is gone....BAH HUMBUG!

I must try to get a workout intoday before I drive up to NY.
__________________
"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 12-11-2007, 09:53 AM   #229
Allen Yeh
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December 7, 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - front to back and side to side - 10L/R
band dislocates - 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
inverted hamstring (forward) - 8L/R
circuit 1:
db retraction - 20 x 12L/R
db protraction - 20 x 12L/R
posterior capsule stretch - 12L/R

Burgener WU - 45 x 1
2 position clean - (above knee hang, floor) - 45 x 2, 95 x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
(full rest 30 seconds)

power clean + push jerk + jerk - 45 x (1+1+1L/R), 45 x (1+1+1L/R), 95 x (1+1+1R), 135 x (1+1+1L), 145 x (1+1+1R), 145 x (1+1+1R),145 x (1+1+1R), 145 x (1+1+1L)
(full rest 30 -45 seconds)

snatch balance - 45 x 3, 95 x 1, 115 x 1, 135 x 1, 145 x 1, 155 x 1, 135 x 1, 125 x 1, 125 x 1
(full rest 45 seconds)

tall snatch + hang power snatch (above knee) - 45 x 2(1+1), 95 x (1+1), 115 x (1+1), 125 x (0+1), 125 x (1+1), 125 x (1+1), 125 x (0+1)
(full rest 45 seconds)

kipping pull-ups - 9 (rack was rocking and rolling)

4 rounds for time of:
10 jumping lunges
5 clapping push-ups
10 kipping pull-ups (done on rings, 1/2way through the 3rd set these turned into jumping pullups, 4th set all jumping pullups)
Total time - 3:43

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 4DEC07 + 7DEC07 -Technique days
-2 position clean - felt fine
-push jerk + jerk - I thought I was doing 155 for my last sets until I realized my adding mistake, I could definitely go up
-snatch balance - muscle/power snatched the first few sets then power cleaned, push jerked the 145 and 155. These felt really good today
-tall snatch + hang power snatch - tall snatches felt great today even if I missed 2 with 125.
-Metcon - The 3rd round 1/2 of the pullups were jumping, and the 4th round all jumping.
__________________
"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 12-11-2007, 10:09 AM   #230
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Did you notice in the last Crossfit in the park video that I wore a different hat. I was planning on writing on the white board "Hat for Allen".

Looks like your training is going well. Have you been enjoying the Diesel Crew shoulder prehab work?
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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

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