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Old 12-21-2008, 07:37 AM   #701
Allen Yeh
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December 20, 2008

Beginners Guide to Joint Mobility from Laree Draper:
Toes 1 x 15
Toes 2 x 5
ankles 1 x 10
ankles 2 x 5
hips 1 x 5
hips 2 x 5 all
t spine 1 x 10
t spine 2 x 5
shoulder 1 x 5
shoulder 2 x 5 all
wrists 1 x 10
wrists 2 x 5
neck 1 x 10
neck 2 x 10
neck 3 x 10

~10 minutes total?
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Old 12-21-2008, 07:42 AM   #702
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December 21, 2008

Beginners Guide to Joint Mobility from Laree Draper: - 15 everything ~10 minutes total?

foam rolling - quads, it bands, hip flexors, chest, lats, upper back - 0:45 each
lacrosse ball - calves, glutes, infraspinatus, bottoms of feet - 0:45 each

OALC - 1L- OUCH not doing this, really hurt my arm

2H swings - 24kg KB - 10, 60, 30 - 100 total in 3:14
25 burpees -1:15
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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.
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Old 12-21-2008, 10:40 AM   #703
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I hate burpees. I think we are going to do them Christmas morning. Fastest to 50 gets to open presents first!
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Old 12-21-2008, 10:47 AM   #704
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Quote:
Originally Posted by Derek Simonds View Post
I hate burpees. I think we are going to do them Christmas morning. Fastest to 50 gets to open presents first!
I'm pretty pleased with my time for 25.

My body feels like it's been hit with a bat. I'm so looking forward to some deloading this week. If i'm lucky I'll trick my wife into giving me a massage.
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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 12-23-2008, 02:33 AM   #705
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December 22, 2008

I missed the gym today because I'm unable to manage my time well today! Oh well Not a biggie as it's a deload week and I'm just going to squeeze the 2 upper body and 2 lower body days together so I'm definitely making it on Tuesday and Wednesday.

Joint mobility - 5 reps for everything

I've also been eating pretty crappy lately, I'll typically do well for 80% of my day then the last part I'll have some ice cream and crap. UGH.
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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

Last edited by Allen Yeh : 12-23-2008 at 02:42 AM.
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Old 12-24-2008, 02:58 AM   #706
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December 23, 2008
*no fast*

1. WU
Eric Cressey Warmup Option 2:
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
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

deadlift - (off the floor today) - 45 x 8, 95 x 5, 145 x 3, 235 x 1, 285 x 1, 315 x 5, 335 x 5(PR for reps!), 235 x 5
(superset with full rest - 2.5 minutes)

db step up- (easy) - 20 x 6L/R, 20 x 6L/R, 20 x 6L/R
GHR - 8, 8
(superset with rest - 0:30)

Pallof press - 70 x 10L/R

3. Energy
Out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 - week 4: low intensity
-Super time crunched today
-deadlift - PR for reps!
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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 12-24-2008, 03:59 AM   #707
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Congrats on the PR. That is a nice one. Now you are 5 pounds ahead of me. I was supposed to do 335 tomorrow but now it looks like I need to go for 340.
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Old 12-24-2008, 04:09 AM   #708
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Quote:
Originally Posted by Derek Simonds View Post
Congrats on the PR. That is a nice one. Now you are 5 pounds ahead of me. I was supposed to do 335 tomorrow but now it looks like I need to go for 340.
Merry Christmas to me! HA I thought I was tying you and was content with that.
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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 12-24-2008, 10:35 AM   #709
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good PR Allen, ....reps PRs are such a great thing to build on.
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Old 12-27-2008, 07:33 AM   #710
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Thanks Dave

December 25, 2008

Went for a walk with my family and Connor at the local park did some showing off at the fitness trail stuff, I can hold a planche for a few seconds now? ~2.5 miles total I think. Fun walk.

December 26, 2008

Not much of anything other than fighting through the crowds at the mall. Whose idea was it to go there again??????
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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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