Thread: Allen's Journal
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Old 09-22-2008, 10:21 AM   #532
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 19, 2008
*15 hour fast*

1. Movement Prep/Mobility
Foam rolling ~10 minutes
1-inch bird dog - 10 seconds - 4L/R, 4L/R
elbow to instep - 3L/R
lateral squat - 5L/R
rotational squat - 5L/R
split squat - 5L/R
band walk - 10L/R

2. Core
windmill - 12kg KB - 10L/R, 10L/R
plank - 0:45, 0:45

3. Strength/Elasticity
reverse lunge w/KB - 12kg - 12L/R, 12L/R, 12L/R
plyo pushup - touching chest - 15, 12, 10
(superset with no rest - 0:30 at end)

single leg RDL - 12kg KB - 10L/R, 10L/R, 10L/R
goblet squat - 24kg KB - 10, 10, 10
(superset with no rest - 0:30 at end)

4. Metcon
25 burpees - 1:10 (shaved off 8 seconds from earlier in the week!)
2H swings - 24kg KB - 50 - 1:27

Notes:
-At home workout today, tried to really focus on foam rolling and mobility stuff which I've been somewhat neglecting. I think the combo of the single leg RDL's and set of 50 swings really put a hurting on my hamstrings and glutes. They are still sore on the 22nd.
- 25 burpees - I've really cut the time down, and the set was completely unbroken, time to add some in!
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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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