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Old 08-18-2009, 11:26 AM   #971
Derek Simonds
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Yeah brother I will say it went well. That is freaking righteous!
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Old 08-18-2009, 12:13 PM   #972
Allen Yeh
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That squat video that Greg had last month really helped me keep the squat nice and tight.

http://www.cathletics.com/wod/index....od&dailyID=871
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Old 08-19-2009, 04:07 AM   #973
Derek Simonds
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I never go through the front page, so I missed that totally. Good link Allen.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 08-20-2009, 05:21 PM   #974
Allen Yeh
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August 20, 2009
bw = 185???

1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles

2. Strength
military press (all reps cleaned from ground)- 45 x 5, 95 x 3, 110 x 5, 120 x 3, 140 x 5
pullups - chest to bar, w/30# vest - 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1
(superset with full rest - 1.5-2.5 minutes)

dips w/30# vest - 10, 10, 10, 9, 11
(superset with pullups after military press - 1 minute rest)

band resisted jackknife - blue JS band - 8, 8, 8
db hammer curl - 30 x 10, 30 x 10, 30 x 10
face pull - 60 x 12, 70 x 12, 70 x 12
pushup - chest to ground, slow - 9, 10, 10
(circuit with 1 minute rest at the end of each)

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-military press - I lost the paper with my weights on it so I made these up thinking it'd be close, I was supposed to do 110, 125 and 140, so at least I got the last one right! I'm very happy with 140 for 5.
-pullups - not terrible not great
-dips - last time I could barely get all sets of bodyweight, today with a 30# vest I get all 50 in 5 sets?
-Circuit - That band resisted jacknife was tough!
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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 08-20-2009, 07:32 PM   #975
Derek Weaver
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Nice work on the presses and dips. 140x5 on a press is solid work.
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Old 08-23-2009, 06:59 AM   #976
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August 21, 2009
bw = 184?

1. Warmup
ECWU #1
jump rope - 100 singles

plate halo - 10 x 5CL/CCL, 10 x 5CL/CCL
plate OHS - 10 x 10, 10 x 10
(superset w/ no rest)

2. Strength
power cleans - 45 x 8, 95 x 5, 145 x 5, 195 x 1+0

deadlift - 185 x 1, 275 x 5, 305 x 3, 345 x 3
wall ankle mobilization - 8L/R, 8L/R, 8L/R
(superset with full rest, 2-3 minutes)

reverse lunge w/ clean grip - 95 x 8L, 95 x 8R
double KB reverse lunge - 55# KB's x 4L, 4R, 45# KB's x 8L, 8R

3. Energy
wall ball - 20 x 11
push ball - 20 x 5

2 rounds:
10 GHR
12 slam balls - 20#
10 push balls - 20#

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-deadlift - Not a PR but I'm happy I got 3 at least
-barbell reverse lunge - didn't like the clean grip with these, started really hurting my wrists after my left leg.
-Metcon- running out of time so I threw my last accessory lift along with the MB stuff for the hell of it, not hard but the GHR's started getting challenging on the 3 round and I had to leave the gym to get back to work.

Evening
Went to this place called the House of Bounce with Connor and man it was a blast! It's basically a warehouse with those big inflatable bouncy things that you see at events and stuff. You pay $9 for your kid to go bounce in there for 1.5 hours and adults can bounce for free! I was trying to figure out why my neck was so sore on Saturday and I finally rememberd I was acting a fool in those bouncing things! I landed on my head/neck more than a few times!
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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 08-23-2009, 07:02 AM   #977
Allen Yeh
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August 23, 2009

Joint mobility - 10 minutes - mix of all different stuff
Tom corrigan KB WU - 12kg KB x 5 reps each
pushups - 21, 14, 12 - chest to floor, nice and slow

2 rounds w/ 24kg KB:
5 1-arm swings
5 cleans
5 snatches
10 burpees
10 2H swings

Total time - 5:03
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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 09-03-2009, 03:55 PM   #978
Allen Yeh
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August 25, 2009

1. Warmuo
CPMP
glute bridge marching x 12
clams x 12L/R
leg over x 6L/R
knee hug x 6L/R
lunge w/ twist x 6L/R
knee hug lunge elbow to instep x 6L/R
drop lunge x 6L/R
lateral squat x 6L/R
inverted hamstrings backwards x 6L/R
butt kicks x 6L/R

2. Energy
run - 4 minutes
2 minutes rest
hill sprints x 10 - ~0:20 work/1:00 rest
__________________
"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 09-03-2009, 03:57 PM   #979
Allen Yeh
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August 28 - 30, 2009

Packing old house, moving to new house in Charleston and unpacking the truck!

Managed a mobility session the morning of the 30th at the hotel. All the moving and driving the Penske truck left me super stiff
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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 09-03-2009, 04:01 PM   #980
Allen Yeh
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September 2, 2009

Morning
1. Warmup
Super joints 20 reps for almost all movements - ~20 minutes

2. Energy
Tom Corrigan KB warmup w/ 24kg KB x 5 reps all movements ~6 minutes

4 rounds of:
30 KB swings - 24kg
sprint - ~175m's
3:00 rest

Notes:
-Took a long time with super joints because I feel sooooo stiff from all this moving and sitting in the truck...etc
-Dan John inspired session today, form his Litinov article, did the 30 swings and then sprint down the street which is close to 200m's I think but I put 175m's so I don't get too big for my britches!


Evening

30 minute walk with Laurie around the neighborhood. Then a 30 minute bike ride with Connor around the neighborhood 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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