Thread: Allen's Journal
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Old 07-25-2008, 08:40 AM   #451
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

July 25, 2008
*fasted workout*
*15 hour fast*

1. warmup
light foam rolling - 5 minutes

2. Mobility
leg swings - 10 front to back L/R, 10side to side L/R
arm circles - 15F/B
arm hugs - 12
lunge w/lateral flexion - moving - 5L/R
inverted hamstring - backward - 8L/R
lateral lunge step to drop lunge - 4L/R

3. Prehab
x-band walk - 8L/R
Diesel Crew shoulder rehab #2:
DB Cuban Press - 15 x 12
band external rotations - red Iron Woody band
band pullaparts - red Iron Woody band
band dislocates - red Iron Woody band
band press - red Iron Woody band

4. Core - 30 seconds each
mountain climbers
push-up variations
side plank L/R
supine plank

5. Elastcity and Strength (45 second rest at the end of each superset)
A1) KB row - 24kg x 10L/R, 24kg x 10L/R, 24kg x 10L/R
A2) Reverse lunge with kettlebell - 24kg x 6L/R, 24kg x 8L/R, 24kg x 6L/R
A3) full parallette push-ups with feet on BOSU ball - 10, 8, 5

B1) 21's - 15 x DB lateral raise, 15 x DB rear lateral raise,
B2) band good mornings with band around back of head - red iron woody band x 10, 10
B3) goblet squat - 24kg x 10L/R, 24kg x 4L/R

band KB swings - 24kg x 10

6. Metcon
band KB swings - 24kg
Total time: 3:00

7. Misc.
ab wheel - on knees - 10, 10, 10
Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

-Altered Alywn's workout form Monday, at home workout.
-band KB swings - these really lit up my posterior chain, a keeper for sure.
"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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