Thread: Allen's Journal
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Old 05-17-2007, 05:41 AM   #117
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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May 16, 2007

CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift

scap pushup - 12, 12, 12
Burgerner WU - 45 x 1

Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3

Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3

Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile

AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,

hip mobility
muscle snatch - 45 x 5

Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
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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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