Allen's Journal

[Allen Yeh]

June 19, 2008
BW = 188
*Fasted workout*
*17 hour fast*

1. Gymnastic Warmup
handstand practice - 30 seconds, 35 seconds
hollow rocks - 10, 10

2. Neck WU
swiss ball neck circuit - 10 seconds x 3 front/side
swiss ball neck bridge - 6 front, 6 back

3. movement prep
lunge w/ lateral flexion - 6L/R
inverted hamstring - 8L/R
elbow to instep - 3L/R
handwalk - 6

4. Strength circuit (1 minute rest between each work set)
OHS - 45 x 5, 95 x 4 (hurting arm, subbing deadlift)
Deadlift - 145 x 4, 195 x 3, 195 x 3, 195 x 3
ring dips - 3, 3, 3
chin - 3, 3, 3

5. Metcon
2 rounds
KB TGU - 6 x 55
db split snatch - 10 x 35
Time 5:23

1k row@5 - 3:39
8 great postworkout stretches - 35 seconds each

Notes:
-Neck WU - Fromt the recent T-nation article, the bridges were harder than I remember, this is something I've neglected for too long
-OHS - Bothered both my arm and my knee so I switched to deadlifts
-Strength circuit - for the rest of next week I'm going to keep the ring dips and chins unweighted, I'd like to be working up to a 1.5xBW DL by the end of next week.
-Metcon - Couldn't remember what the numbers were from the CA WOD, stopped after 2 rounds because the TGU's were making my knee hurt
-Row - This didn't hurt my arm or knee so it looks like this will be a big staple for the next few months.

[Allen Yeh]

June 20, 2008
*no fast*

No workout today we went to the local small water park for 7 hours. I was pretty diligent about getting the kids re-sunscreened but I missed a spot on myself, oops.

June 21, 2008
*16 hour fast*

No workout today either.

[Allen Yeh]

June 22, 2008
*15 hour fast*

Wow what a crap day this turned out to be! Popcorn/nachos/candy at the Hulk and then Burger King to top it all off!

[Derek Simonds]

Glad that you are safely back stateside. Did the kids have a good time with dad this weekend. Looked like lots of fun.

[Allen Yeh]

Connor is growing up fast, it's crazy. He'll be 3 in July and I can't believe it. You going to be making it up to DC anytime soon?

[Allen Yeh]

June 23, 2008
*16 hour fast*

Long day at the office. Wife gave me a non-deserved massage at bedtime which was the highlight of my day.

[Derek Simonds]

I was up in NJ last week and am trying to stay in town for the next 10 days. I have my summer vacation coming up starting on the 3rd of July and I am really looking forward to it.

3 is such a great age. Their personality really starts to shine through. I started taking Jr fishing with me all the time at 3. I really tried to come up with ways that I could do something with the kids and give my wife a break at the same time. So I started taking them both to breakfast on Saturday mornings so that Tracy could have the morning to herself (see sleeping in). Now I get up and workout then cook breakfast and the kids will still ask Dad can we go to breakfast like we used to?

So many great memories. Enjoy them times you have.

[Allen Yeh]

June 24, 2008
BW = 190.5
*Fasted workout*
*16 hour fast*

1. Shoulder warmup
kip swing - 10, 10 (not a great idea for my forearm)
ohs w/ pvc - 10, 10
pvc dislocates - 10, 10

2. Gymnastic Warmup
handstand practice - 60 seconds
L-sit on parallettes - 10 seconds, 10 seconds, 10 seconds

3. Neck WU
neck bridge on ground - 5 front, 5 back, 30 second hold

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 2, 225 x 3, 225 x 3, 225 x 3
ring dips - 3, 3, 3, 3
chin - 3, 3, 3, 3

5. Metcon
2 rounds
20 pushball w/ 20# ball
bear crawl - b-ball court
sprint - b-ball court
20 ball slams w/ 20# ball
walking lunges - b-ball court
sprint - b-ball court
20 KB (American) swings - 55#KB
Time 8:25

farmers walk - 2 55#KBS - 2 laps around the weight room
1k row@5 - 3:50

Notes:
-Arm was bothering me today after the kip swings, so I won't be doing those for a while, knee was feeling fine.
-Strength circuit - for the rest of this week I'm going to keep the ring dips and chins unweighted, I'd like to be working up to a 1.5xBW DL by the end of next week.
-Metcon - There was a CF class going on in the main workout area so I brought a few things over to the basketball court and made something up. This was a lot of fun actually. Next time I think I'd like to add MB throws or something like that.
-1k row - I lost focus in the middle, bah.

[Allen Yeh]

June 25, 2008

*Fasted workout*
*14 hour fast*

1. Mobility
leg swings - side to side - 10L/R, 10L/R
leg swings - front to back - 10L/R, 10L/R
arm circles - 10CL/CCL
lateral squat - 8L/R
split squat - 5L/R
rotational squat - 5L/R
xband walk - 10L/R, 10L/R

2. Diesel Crew shoulder rehab #5
KB halos - 8KG - 10CL/CCL, 15CL/CCL
EQI pushup - 60 seconds, 45 seconds
prone T's - 8 x 15, 8 x 15

3. Neck WU
neck bridge on ground - 15 second front/back hold

4. Parallette work (~1 minute rest between each set)
Tuck sit - 15sec, 10 sec, 10 sec
L-sit - 10 sec, 10 sec, 10 sec
frog stand - 5 sec, 3 sec, 10 sec, 10 sec, 5 sec

5. KB
kb clean +press - 24KG x (5+1)L/R - hurts arm
KB swings - 24KG x 20

Notes:
-At home workout, interrupted during the KB part.

[Allen Yeh]

June 26, 2008
BW = 191.4
*Fasted workout*
*16 hour fast*

1. Calistenics warmup
15 seconds each exercise - high knees, jumping jacks, butt kicks, side to side hop, pushups, crunches, mountain climbers, squat thrusts

2. Gymnastic Warmup
handstand practice - 30 seconds, 30 seconds, 30 seconds
back extension +GHR - 5, 5, 5
knees to elbows - 10, 10

3. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 2, 225 x 1, 255 x 2, 255 x 3, 255 x 2, 255 x 2(wearing 15# vest)
ring dips - w/15# vest - 3, 3, 3, 3
chin - w/ 15# vest - 3, 3, 3, 3

4. Metcon slight modification of a CA WOD metcon
100m row
10 burpees
200m row
10 pushball
300m row
10 swings
400m row
10 slamball
500m row
Time 8:31

8 great PWO stretches ~33 seconds each

Notes:
-Strength circuit - Deads felt good today, a little bit odd with the vest
-Metcon - Modified this slightly from the CA WOD metcon from about a month ago, added the 100m row and 10 burpees, short and sweet.