Thread: Allen's Journal
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Old 08-18-2009, 07:34 AM   #970
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 17, 2009
bw = 184??

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
snatch balance - 45 x 5, 95 x 3, 145 x 1+0

back squat - 95 x 5, 145 x 3, 170 x 3, 190 x 3, 215 x 12, 145(slow) x 11
(full rest - 2 to 3 minutes)

snatch pulls - 145 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 3
(full rest - 1 minute)

1 legged squat - 3L/R

back extensions - 10 x 12L/R, 10 x 12L/R, 10 x 12L/R
Pallof Press - 60 x 12L/R, 60 x 12L/R, 60 x 12L/R
(superset with no rest)

3. Energy
row@5
5:00
total - 1333m

walk - 6 minutes

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - I'll take it!
-row - this sucked, my conditioning I think has left me much faster than my strength
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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