Thread: Allen's Journal
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Old 10-15-2008, 02:00 PM   #580
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 15, 2008
*16.5 hour fast*
BW =

1. WU
Dot drill
elbow to instep - 4L/R
lateral squat - 6L/R
rotational squat - 6L/R
inverted hamstring backward - 6L/R
reverse lunge w/ lateral flexion - 6L/R
YTWL - laying on inclined bench - 8 x 8 for all

2. Strength
Burgener WU - 45 x 1
muscle snatch + tall snatch - 45 x 1, 95 x 1, 95 x 1, 95 x 1
(rest - 0:45)

snatch balance - 95 x 3, 145 x 0, 145 x 1
(rest - 1 minute)

Pendlay row - 95 x 5, 145 x 5(ouch, arm starting to hurt), 175 x 1(Arm hurts a lot)
Subbing Inverted ring rows - feet on high box - 8, 8, 8, 8, 6
floor press - 95 x 7, 135 x 6, 165 x 4, 195 x 2, 135 x 6, 165 x 4, 195 x 2,
(superset with full rest - 1 minute)

high incline/incline/flat DB press - 50 x 10/6/4, 50 x 8/4/4, 50 x 7/3/3
unilateral cable row - standing - 50 x 10L/R, 80 x 10L/R, 100 x 10L/R
(superset with full rest - 1 minute)

ring flies - 1(ouch)
floor db flies - 25 x 10
alternating DB curl - 25 x 2 (ouch)

2. KB stuff
OALC - C+J - 35#kb 6L - Done, my arm is just bothering me way too much today

Notes:
-My left arm was just bothering me all day long today, I ended up subbing the ring rows for the Pendlay rows. I think the jerks on Monday, probably were a bit much.
- ms+ ts - CRAP I felt so sluggish today
-snatch balance - crap once again, just felt sloooow
-floor press - really really awkward move, had a hard time figuring out how it's suppose to feel
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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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