Thread: Allen's Journal
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Old 02-22-2007, 05:34 AM   #44
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

February 21, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's

1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R

Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing

First round: 12 kg kb
20, 10, 10, 20

Second round: 24 kg kb
15, 5, 10, 15

bootstrapper - 12 kg x 10, x 10

-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.
"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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