Thread: Allen's Journal
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Old 09-25-2008, 08:54 AM   #539
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 24, 2008
*fasted workout*
*16 hour fast*

1. Warmup
muscle up practice - false grip killing my wrists
double under practice - 2 minute (~35 just not feeling the groove today)


2. Warmup
handstand hold - 0:11 hurting my wrist
chest-up - 6, 7, 4

2. Mobility/Movement Prep warmup
good morning - pvc x 75
back extensions - 10, 10
DC#4:
incline db retraction - 30 x 15
prone y - 5 x 12
prone internal rotation - 5 x 12

elbow to instep - 4L/R
inverted hamstring - backward - 10L/R
lateral lunge w/ drop lunge - 8L/R
lateral squat - 8L/R
rotational squat - 6L/R

3. Strength
incline DB piston press - 40 x 10, 45 x 10
t-bar row - 45 x 10, 45 x 7
(superset with full rest - 0:15)

4. Metcon
row 1000m @ 5 - 3:42
Rest 3:00
row 500m @ 5 - 1:53

KB farmers walk - 2 x 24kg - 3 laps around the basketball court in 4:53

Notes:
-My back was hurting today, so I didn't really have anythign set just a lot of trying to get my back to feeling better.
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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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