Thread: Allen's Journal
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Old 07-22-2008, 08:20 AM   #445
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 21, 2008
PM workout
bw = 191.2

1. warmup
jump rope - 1minute on/off x 3

2. Mobility
elbow to instep x 5L/R
lateral lunge step to drop lunge - 6L/R
reverse lunge w/lateral flexion - moving - 6L/R
x-band walk - 8L/R

3. Prehab
YTWLI - 7.5 x 10/10/10/10/6
glute bridge - marching - 8L/R

4. Core
1 minute of mountain climbers
1 minute of push-up variations

5. Elastcity and Strength (1 minute rest at the end of each superset)
A1) Reverse lunge with kettlebell - 35#KB x 12L/R, 35#KB x 12L/R, 35#KB x 12L/R
A2) Swiss ball push-ups with knee curl - 12, 8, 9
A3) Ring rows - feet on box - 10, 8, 8

B1) Bulgarian split squats with red iron woody band - 10L/R, 10L/R, 10L/R
B2) Swiss ball hamstring curls - 10, 10, 10

6. Energy System Development (No rest between anything except for switching to different places/DB's...etc)
A1) DB overhead triceps extensions - 25 x 15L/R
A2) Cable pushdowns - 100 x 15
A3) Dips - bw x 5

B1) DB lateral raise - 15 x 21's
B2) DB rear lateral raise - 15 x 15
B3) DB Military press - 15 x 21's
B4) BW military press x 6

C1) Incline DB flies - 25 x 15 (right arm/shoulder pain?)
C2) Incline DB press - 25 x 21's
C3) BW incline press x 6
C4) Wide-arm BW push-ups w/ fingers out - 3

Notes:
-Workout was from the T-nation article found here: http://www.t-nation.com/article/most...with_alwyn&cr= It looked like "fun"
-Core - it called for 2 minutes of each but I cut it down to 1 minute as my mountain climbers slowed down spectacularly after 45 seconds.
-Elasticity and Strength - Wow this really sucked ass, I had pretty much forgotten how grueling Alwyn's workouts could be. I totally underestimated how rough it would be, I kept thinking of something he wrote "..if you aren't wondering why the hell you are doing it, you aren't working hard enough"
-ESD - I could barely move my arms after this, ridiculous
-overall impression - I had fun, and hard in a completely different way than CF metcons, my legs are really sore today.
__________________
"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; 07-25-2008 at 09:38 AM.
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