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Old 02-11-2009, 07:05 PM   #781
Derek Weaver
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That's pretty cool they do CF there. Especially in light of the discussion on the CFJ article on strength bias.

Glad things are going well out there.
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Old 02-12-2009, 06:02 PM   #782
Allen Yeh
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February 12, 2009

Platoon PT
Army stretching/warmup
PT with IBA + plates ~20+ pounds
100 situps
run 0.4 miles
30 burpees
run 0.4 miles
30 elevated pushups
run 0.4 miles
Army cooldown stretching

Notes:
-Not bad considering it was supposed to be a 3 mile IBA run with 2 soldiers being carried at all times. I took the runs conservatively as I've never run with weight before. The burpees with the vest were interesting but the worst was the situps, with no anchoring of the feet it was very, very awkward.
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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 02-13-2009, 11:48 PM   #783
Allen Yeh
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February 13, 2009

Platoon run - 3.7 miles 30 minutes
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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."
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Old 02-14-2009, 04:22 AM   #784
Derek Simonds
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I am glad you built a base for the running. Sounds like things are going well.
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Old 02-21-2009, 02:47 PM   #785
Allen Yeh
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February 16, 2009

AM
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 - SKIPPED, No broomstick
squat to stand - 8
OH lunge walk - 5L/R

Dan John Barbell Complex A:
row + clean + front squat + military press + back squat + good mornings - 45 x 3, 95 x 3, 135 x 3 (heavy on the presses)

front squat (power cleaned from floor) - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5
(full rest - 2 minutes)

unilateral deadstop romanian deadlift - 1 db - 25 x 10L/R, 25 x 10L/R, 25 x 10L/R

unachored situps - 2 minutes sets - 45, 30
back extensions - 20, 15

Notes:
-This gym here sucks, it's been a long time since I've worked out in a strictly big box type gym and I was having problems finding even a barbell to work with. I'm going to keep it pretty simple, when I have time I'm going to alternate upper/lower and pick bi/unilateral type exersices for each movement type.

PM
pushup pro - 15

3 rounds :
10 tire flips (~200+ #'s)
20 kb swings - 24kg
0.4 mile run

Total time - 13:28

pushup pro - 15, 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.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 02-21-2009, 02:50 PM   #786
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February, 17 2009
No PT today, late as day so wasn't feeling the gym either.

February 18, 2009
Platoon PT
Army warmup
3 x 0.4 mile run
pullups - 5, 5, 5, 3
pushups - 10, 10, 10
3 x 0.4 mile run
rope climb - I worked on technique, supposed to be 3 times down and up
1 x 0.4 mile run
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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 02-21-2009, 02:52 PM   #787
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February 19, 2009
Platoon PT
2 x 0.4 mile run
pullups - 7, 3
wall vaults x 4
dips - 10
group tire flip - 800+#'s?? 2
1 x 0.4 mile lap
25 situps + 0:15 halfway hold
30 leg throws
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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 02-21-2009, 02:53 PM   #788
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February 20, 2009
No PT, 19th we didn't get back from the range until 2200.
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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 02-21-2009, 04:55 PM   #789
Derek Simonds
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The range means good times!
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Old 02-22-2009, 01:48 PM   #790
Allen Yeh
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February 21, 2009

Not much of anything.

February 22, 2009
AM Workout
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 ~0:10-0:20
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

foot mobility drills ~25m's

Dan John barbell complex B - deadlift + clean grip high pull + clean grip snatch + back squat + good morning + pendlay row - 45 x 3, 95 x 3, 95 x 3, 95 x 3
(2 minutes rest between sets)

plate neck raise - 25 x 8/front, 25 x 8/front, 25 x 8/front

incline barbell bench - 45 x 8, 95 x 5, 145 x 3, 145 x 8, 145 x 8, 145 x 8
DB row (Pendlay style) - 30 x 8, 40 x 8, 50 x 8, 50 x 8
(superset with full rest - 0:45)

military press - 45 x 8, 45 x 8, 45 x 8
inverted row - leg straight on ground - 12, 12, 12
(superset with no rest)

Pallof press - 20 x 10L/R, 30 x 10L/R, 30 x 10L/R
Decline weighted situp - 25 x 12(on chest), 10 x 12(holding plate to face, 10 x 12(holding plate to face
(superset with no rest - 0:30)

Row - 10 minutes of slow rowing - 1970m's

Notes:
-Overall a good day, tried to incorporate a lot of rowing to counteract all the pushups.

PM workout
Run to 1 mile track - 3:34
running drills

400m sprints - 1:24, 1:31, 1:19, 1:28
(rest - walk 400m's ~5:00)

100m sprints - 0:15.08, 0:15.91, 0:15.40, 0:14.46, 0:13.74, 0:18.74, 0:15.58, 0:18.05 (rest - walk 100m's ~1:15)

walk back to barracks - 13:00

Notes:
-A sunny day but windy, some of the laps were less than fun depending which way I was going!
__________________
"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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