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Old 10-07-2008, 09:56 AM   #561
Allen Yeh
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October 7, 2008
*no fast*
*only 4 hours of sleep*

1. WU
Dot drill
DROM WU - 10 all movements
OHS - 45 x 10
pullups - 7 (3 dead hang, 4 kipped, kipped hurt my arm a bit)
dips - 10
GHD situp - 10
back extensions - 10

2. Strength
Burgener WU - 45 x 1
tall clean - 45 x 3, 95 x 2, 135 x 1

power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 135 x 3, 155 x 3, 175 x 3, 185 x 3, 190 x 3 (2nd and 3rd rep I caught it very wide)
(2-3 minute rest between each work set)

snatch grip PP + OHS - 135 x 3, 135 x 2, 185 x 1, 205 x 1, 215 x PP but lost it at the bottom
(1 minute rest between each work set)

pullup - 9, 3 (shoulders making crazy grinding noises?????)
glide kip - 10, 10
neck bridge - 10F/B, 10F/B

3. KB Stuff
OALC C+J - 35# kb - 8 minutes total - switching hands every 2 minutes - 19L, 17 R, 17L, 16R

Notes:
-Dot drill courtesy of Octobers PM article, I improvised by trying to aim for the same spots every time.
-power clean - staying at 190
-pullup- shoulders were noisy today, no pain just weird noises
-OALC C+J - Using Shaf's suggestion I went from 1 to 2 minutes per hand and it was a bit different than switching on the minute.
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Old 10-07-2008, 11:36 AM   #562
Derek Simonds
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Your OALC stuff is looking good. I didn't have a timer so I switched on 10 reps and went to 7:35 I think for 80 reps total. My forearms were getting pretty toasty by the time I got to the last set. I was planning on going to 10 minutes this week with switching on the 1's. I don't think I am ready for switching on the 2's.

Your workouts are looking good.
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Old 10-08-2008, 05:14 AM   #563
Allen Yeh
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Thanks, the workouts are feeling good, not seeing much progress on the scale but looking in the mirror I can see a difference between August and now. Right now I'm starting to push my forearm again testing different movements I've been avoiding.

The LC is interesting, it's a different type of conditioning than CF type metcons that is for sure. The 24kg KB still kicks my ass all over the place, no way I could do more than 1 minute/hand. Go for the 2's! Your reps per minute will drop a little but the training effect is a bit different.
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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 10-09-2008, 07:53 AM   #564
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October 8, 2008
*15 hour fast*

1. WU
Dot drill
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring backward - 10L/R
reverse lunge w/ lateral flexion - 10L/R

2. Strength
Burgener WU - 45 x 1
power snatch + OHS + Sotts press - 45 x 2(1+1+1), 75 x 2 (1+1+1), 95 x 1
(rest - 1 minute)

3 position snatch - high hang, hang, floor - 95 x 1, 95 x 1, 95 x 1
(rest - 2 minutes)

snatch - 145 x 1 (EASY), 155 x 0 + 0 (the bar was too forward when I caught it on both attempts)
(rest - 2 minutes)

Zercher squat - 155 x 3, 195 x 3, 245 x 2(PR), 245 x 1
(rest - 1.5-2 minutes)

Pendlay row - 145 x 5, 175 x 5, 195 x 5, 205 x 5, 210 x 5
(rest - 1.5 minutes)

decline DB press - 75 x 8, 85 x 7, 85 x 4
alternating DB curl - 30 x 10, 30 x 5(isometric hold), 30 x 3(isometric hold)
(superset with full rest - 0:45)

Pallof press - 60 x 12L/R, 70 x 12L/R, 70 x 12L/R
back extension - hands across chest x 15, hands behind head x 15, hands behind head x 15
(superset with no rest)

Notes:
-Dot drill courtesy of Octobers PM article, felt way better today
-3 pos snatch - These felt a bit awkward and as usual it felt better from the high hang than off the floor, I need to work these in slowly again the last time I snatched heavy that was light technique stuff was March?
-snatch - I'm actually pretty happy I hit 145 and it felt supremely easy, 155 went up but I was catching it a bit to the front so I couldn't hold it
-Zercher squats - I've never actually loaded these up very heavily, I was originally intending on doing back squats but Dave VS's posts about ZXerchers made me want to give it a go. Talk about tough, the 2nd set of 245 was horrible, aimed for 3 did 1.
-Pendlay rows - 210 felt nice today, decided to move up after the 205 set felt easy
-DB curls - the isometric hold was way tougher than just doing straight sets
-Metcon - None today as this workout ran a little longer than most at 1:20 total
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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 10-09-2008, 11:36 AM   #565
Derek Simonds
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One word Zerchers! I actually have light Z's on the menu for tomorrow.
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Old 10-10-2008, 07:42 AM   #566
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
One word Zerchers! I actually have light Z's on the menu for tomorrow.
Go heavy!
__________________
"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 10-10-2008, 09:14 AM   #567
Allen Yeh
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October 9, 2008
*15 hour fast*

1. WU
DROM WU - 10 all movements
wide neutral grip pullups - 5
dips - 10
GHD situp - 10
back extensions + GHR - 5

2. Strength
Burgener WU - 45 x 1
clean and push jerks - 45 x 3, 95 x 2, 145 x 1, 195 x 1 + clean missed jerk,
clean and split jerk - 195 x 2, 195 x 1 + clean missed jerk
(rest - 1-2 minutes)

clean pulls - 195 x 3, 245 x 3, 245 x 2, 245 x 3
(rest - 1 minute)

front squat - 195 x 3, 215 x 3, 225 x 3, 225 x 2(stuck in hole on 3rd), 195 x 3
(rest - 1 - 2 minutes)

rack jerk - 145 x 1 (left elbow felt WEIRD), 95 x 3, 95 x 3(focused on keeping scap retracted and elbow weirdness went away), 145 x 3

3. Metcon
Pullups on the minute, increasing reps as time increases, i.e. 1 first minute, 2 second minute...etc

Results: 7 minutes - elbow started aching on the 4 set, but I stupidly thought I should push through it, it was screaming by the 7th minute.

Notes:
-First real cleaning session since my forearm sidelined me. Felt good overall
-C+J - first time really c+j'ing in months, the cleans actually felt pretty decent I guess due to all the power cleans I've been doing recently, the jerks felt off, I need to decrease the weight a little and do more doubles/triples I think
-clean pulls - way easy, focused on keeping good positioning and not turning it into a deadlift+shrug
-front squat - The 2nd set of 225 I just got stuck in the hole, I think I'll stick with either 5 sets of 3 or 3 of 3 around this weight for the next few weeks. I really want to up my front squat, maybe a trip down 10 x 3 is in order? I'll investigate and figure this out by next week
-rack jerk - a glaring weakness is my jerk, always has been, and not working it for months didn't help it out any, need to work up my volume a little bit as doing 1 heavier one just wears me out
-Pullup on the minute - This was just stupid, I haven't done kipping pullups in months coupled with the fact that I haven't done that many reps in months either, so my elbow started hurting after the 3rd or 4th set and the 7th set was enough. STUPID!
__________________
"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 10-11-2008, 07:28 PM   #568
Allen Yeh
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October 10, 2008
*no fast*

Kind of a lazy day, lots of foam rolling and triggerpoint stuff with my theracane and ~2 miles of walking back and forth to the local shopping center with Connor.
__________________
"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 10-11-2008, 09:36 PM   #569
Derek Weaver
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How's the elbow feel today Allen?
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Old 10-13-2008, 07:03 AM   #570
Allen Yeh
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October 11, 2008
*no fast*

~2+ miles roundtrip from farmers market, not much else, helped a friend move into his new house.

October 12, 2008
*no fast*

Not much at all today mostly spent the day at the mall with Connor and Hunter at the Star Wars: Clone Wars exhibit going on. Fun stuff. Went to a local park and walked around with them afterwards.
__________________
"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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