[Allen Yeh]

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