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Old 08-09-2009, 12:10 PM   #951
Allen Yeh
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August 9, 2009

1. Warmup
Lauren Brooks joint mobility warmup ~6 minutes
Tom Corrigan KB warmup - 6 minutes - 12kg kb x 10 reps each movement
LYTP - 8 x 8 reps each movements
x-band walk - 10L/R

2. Energy
3 rounds:
band KB swings - 24kg KB w/ blue JS band x 10
judo pushups on parallettes x 10
ab wheel x 10
waiter walk - 2 x 15# db's x 10
db rows - elbows out - 15 x 10
db Russian twists - 15 x 10
kb hammer curl + press + French press - 12kg x 10
kb good morning - 12kg x 10

Total time: 15:29 (4:58, 5:29, 5:02)

3. Recovery
glute bridge - 10
scap pushup - 10
clams - 10L/R
wall slide - 10
ankle mobility w/ band - 10 each movment

Notes:
-At home workout, pretty good little circuit, nothing too crazy but slightly out of breathe by the end of each.
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Old 08-09-2009, 03:03 PM   #952
Derek Weaver
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Band KB swings... gnarly. I'm guessing there's some pretty intense loading of the hamstrings on those?
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Old 08-10-2009, 07:51 AM   #953
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Yes and you have to have plenty of hip snap otherwise the bell won't even make it halfway up. I like them keeping them on the lower rep range otherwise I'd just end up halfassing anything over 15.
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Old 08-10-2009, 09:16 AM   #954
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Nice. Sounds like it makes the swing a power movement of sorts.

One other question, where do you attach the band both on the bell and on the floor?
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Old 08-10-2009, 09:33 AM   #955
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There's an article in a recent Milo edition by Pavel on this. The intent is to load things up to drive explosive strength. Pavel claims significant increases in vert. jump max using this style (overspeed swings/snatches).
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Old 08-10-2009, 09:59 AM   #956
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http://www.dragondoor.com/articler/mode3/311/

Here you go.
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Old 08-11-2009, 07:28 AM   #957
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August 10, 2009
*IF 15.5 hours*
bw = 179

1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 20 alternating

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 255 x 3, 295 x 3, 325 x 3, 145 x 10, 145 x 10, 145 x 10
(2-3 minutes full rest)

chinups - chest to bar, set ends if not - 11

Notes:
-Wendler's 5/3/1 program Day 1, week 2
-deadlift - Like Wendler says in the book, I got my 3 which earned me the right to progress to the next mark, I'm not sure why I couldn't go more reps today. A very abbreviated session also.

Evening
35 minute walk with Laurie and Connor after 2 hours at the pool.
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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; 08-11-2009 at 07:35 PM. Reason: There is no such month as JAugust
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Old 08-11-2009, 03:05 PM   #958
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Nice 3 I would have liked to made my presses today. But alas no such luck.
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Old 08-11-2009, 07:34 PM   #959
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That day that weight just felt HEAVY, very weird.
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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 08-11-2009, 07:35 PM   #960
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August 11, 2009
*14 hour fast*

2 hours at the pool with Connor and Laurie then a 30 minute walk afterwards. I was able to hold my breath for 1:15 this afternoon, I think I'm going to make a goal of 1:30 by the end of summer!
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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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