Thread: Allen's Journal
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Old 07-31-2008, 08:34 AM   #462
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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July 31, 2008
*17 hour fast*
*fasted workout*
BW = 188.8

1. Mobility/Movement Prep warmup
foot mobility drills ~25m
knee hug - moving - 8L/R
lunge with lateral flexion- moving - 6L/R
inverted hamstring - backward - 8L/R
sumo squat to stand - 6

2. Diesel Crew shoulder rehab #5
EQI pushup - 60 seconds, 70 seconds
prone Y's - 5 x 15, 5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. 5K run
5K run - 25:43
~900m walk - 9:56

4. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-5K - This is my first 5k in years, I was surprised I finished to be honest! IT wasn't as bad as I thought it was going to be, next time I need to pick up the pace a little, I started off slowly mentally thinking I needed to keep more in the tank.
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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 : 08-01-2008 at 07:03 AM. Reason: Noticed the misnumbering.
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