Thread: Allen's Journal
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Old 08-04-2009, 12:17 PM   #945
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 4, 2009
bw = 178

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes
wall slide - 12, 6

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS - 95 x 3, 95 x 3, 95 x 3
snatch balance - 95 x 1, 95 x 3

back squat - 95 x 5, 145 x 3, 155 x 5, 180 x 5, 205 x 11, 145(slow) x 5, 145(slow) x 5
(full rest - 2 to 3 minutes)

front squat - 95 x 3

DB 1-leg RDL - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
ab wheel - on knees - 12, 12, 12
(superset with no rest)

3. Energy
row@5
warmup-1:00
6 x 0:30 on /1:00 slow
total - 2355m -2:07/500m

TFL/IT band foam roll

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - Not bad for not squatting in a while
-row - this sucked, my conditioning I think has left me much faster than my strength
-TFL - these have been really sore and right lately, probably from all the driving.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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