Allen's Journal

[Allen Yeh]

December 1, 2008
*14 hour fast*

I forgot my wallet at home, can't go on base, can't get to the gym, D'oh! At home workout here I come.

Played around with Kelley Starret's calf stretching recommendations at work...ouch
http://sanfranciscocrossfit.blogspot...tight-bro.html

[Derek Simonds]

What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.

[Allen Yeh]

Originally Posted by Derek Simonds

What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.

I train over at the Bolling AFB fitness center, so they check ID's at the gate and when you go into the gym. I think they'd let me slide at the gym as long it's guys I know working but I know they wouldn't let me on base just because my car has decals. D'oh!

Oh well I took it as an extra rest day, this cold crap is still kicking my butt a week later. Sick on last Wednesday and still struggling a bit. Slept from 8 pm to 6:30am crazy.

[Allen Yeh]

December 2, 2008
*no fast*
BW = 191

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener wu - 45 x 1
3 position clean - high to low - 45 x 2, 95 x 1, 145 x 1
front squat - 145 x 3, 195 x 2(slow reps..ugh), 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s
(3.5 - 4 minutes rest)

DB step up - box knee height - 25 x 8L/R, 25 x 8L/R, 25 x 8L/R
(1 minute rest)

glute ham raise - 8, 8, 8
bar rollout - 65 x 10(plates too thin wobbly), 95 x 10, 95 x 10
(superset with full rest - 1 minute)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)


3. Energy
Stationary bike @70%MHR 10:00 - BORING

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 1: high intensity
-front squat - No knee pain, hurt my left arm a bit when I tried to reposition the weight using my arm to push it up, DUMB. It was 5 sets of 4 clusters of 2 reps with 0:10 rest between each cluster, This was rough, I didn't warmup enough so the first 2 sets were slow and not feeling great. You know it's bad when your legs feel sore before you are even done with all your sets.
-db step-up - I haven't done these in a while but my legs felt like jelly after those cluster front squats
-bar rollout - not a fan of this exercise, it wasn't hard, just awkward, I feel like using the ab wheel is harder than this.
-single leg squat to box - my first few reps were more of a thub and up rather than a touch and go, 2nd set felt better.
-The whole workout took almost 1:30 which is a bit long, the cluster sets took a lot out of me.

[Derek Simonds]

That looked nasty. I mean really nasty on the FS's. I don't think I would want to tackle that any time soon.

[Allen Yeh]

December 3, 2008
*15 hour fast*
BW = 188.4

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
incline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4 x 2 x 10s, 175 x 4 x 2 x 10s, 175 x (2,2,2,1)x 10s, 175 x 3 x 2 x 10s, 155 x 4 x 2 x 10s
medium grip pullup - bw x 4, bw x 3, bw x 3, +10#'s x 4 x 2 x 10s, +10#'s x 4 x 2 x 10s, +10#'s x(2,2,2,1)x 10s, +10#'s x(2,2,2,1)x 10s, bw x 4 x 2 x 10s,
(superset with full rest - 1.5-2 minutes rest)

flat DB press - 50 x 8, 50 x 8, 50 x 8
head supported db row - 50 x 8, 50 x 8, 50 x 8
(superset with full rest - 1 minute)

cable backhand - 20 x 12L/R, 20 x 12L/R, 30 x 12L/R
Zottman curl - 20x 12, 20 x 12, 20 x 12
(superset with full rest - 0:30)


3. Energy
10 minutes on stationary bike @ 65%MHR

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 1: high intensity
-incline bench - Started out too heavy, the clusters definitely kicked my ass here, I took some extra rest after the 3rd set but it wasn't enough
-pullups - Fatiguing
-cable backhand - awkward movement, not sure if I'm executing this properly

[Kevin Perry]

How are you liking the Eric Cressey warm-up?

[Allen Yeh]

Originally Posted by Kevin Perry

How are you liking the Eric Cressey warm-up?

I like it, the biggest difference from what I was doing before and now is the soft tissue work prior to all the mobility stuff. I like that it's all laid out for me, before this I had gotten kind of aimless with my warmups and would do a few things here and there.

[Derek Weaver]

Cressey's stuff is solid. Can't say it enough. One of my favorite T-Nation contributors.

He can get a little caught up in the terminology though. Either way, your work looks more than solid. Good job.

[Allen Yeh]

Thanks.