Thread: Allen's Journal
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Old 08-09-2009, 12:10 PM   #951
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 9, 2009

1. Warmup
Lauren Brooks joint mobility warmup ~6 minutes
Tom Corrigan KB warmup - 6 minutes - 12kg kb x 10 reps each movement
LYTP - 8 x 8 reps each movements
x-band walk - 10L/R

2. Energy
3 rounds:
band KB swings - 24kg KB w/ blue JS band x 10
judo pushups on parallettes x 10
ab wheel x 10
waiter walk - 2 x 15# db's x 10
db rows - elbows out - 15 x 10
db Russian twists - 15 x 10
kb hammer curl + press + French press - 12kg x 10
kb good morning - 12kg x 10

Total time: 15:29 (4:58, 5:29, 5:02)

3. Recovery
glute bridge - 10
scap pushup - 10
clams - 10L/R
wall slide - 10
ankle mobility w/ band - 10 each movment

Notes:
-At home workout, pretty good little circuit, nothing too crazy but slightly out of breathe by the end of each.
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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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