Thread: Allen's Journal
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Old 08-21-2008, 12:43 PM   #492
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 21, 2008
BW = 191.2

1. Warmup
Double under practice - 2 minutes
chest-up - 5, 5

2. Diesel Crew shoulder rehab #5
EQI pushup - 30 seconds, 35 seconds
prone Y's - 7.5 x 12, 7.5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B
inverted hamstrings - 6L/R
reverse lunge w/lateral flexion - 5L/R

4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
power clean - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 1,0,0

band rotations - red Iron Woody band x 10L/R, 10L/R, 10L/R

5. Neck
Swiss ball isometric hold against wall - 0:45 front, 0:30 L/R, 0:45 front, 0:30 L/R

6. Metcon
25 burpees - 1:22

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band

Notes:
-DU's - Yay! I was able to get more than a few in a row today
-power cleans - The first 3 sets felt pretty snappy, the 155 set I felt kind of crappy on the last 2 reps, the 175, holy crap, that thing felt heavy, the 2nd and 3rd attempt I just couldn't get it high enough. 175 next week!
-Metcon - I think I shaved 10+ seconds off the last time I tried this, I didn't have to stop at all, I'll add 5 more next time.
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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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