Thread: Allen's Journal
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Old 08-23-2009, 06:59 AM   #976
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 21, 2009
bw = 184?

1. Warmup
ECWU #1
jump rope - 100 singles

plate halo - 10 x 5CL/CCL, 10 x 5CL/CCL
plate OHS - 10 x 10, 10 x 10
(superset w/ no rest)

2. Strength
power cleans - 45 x 8, 95 x 5, 145 x 5, 195 x 1+0

deadlift - 185 x 1, 275 x 5, 305 x 3, 345 x 3
wall ankle mobilization - 8L/R, 8L/R, 8L/R
(superset with full rest, 2-3 minutes)

reverse lunge w/ clean grip - 95 x 8L, 95 x 8R
double KB reverse lunge - 55# KB's x 4L, 4R, 45# KB's x 8L, 8R

3. Energy
wall ball - 20 x 11
push ball - 20 x 5

2 rounds:
10 GHR
12 slam balls - 20#
10 push balls - 20#

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-deadlift - Not a PR but I'm happy I got 3 at least
-barbell reverse lunge - didn't like the clean grip with these, started really hurting my wrists after my left leg.
-Metcon- running out of time so I threw my last accessory lift along with the MB stuff for the hell of it, not hard but the GHR's started getting challenging on the 3 round and I had to leave the gym to get back to work.

Evening
Went to this place called the House of Bounce with Connor and man it was a blast! It's basically a warehouse with those big inflatable bouncy things that you see at events and stuff. You pay $9 for your kid to go bounce in there for 1.5 hours and adults can bounce for free! I was trying to figure out why my neck was so sore on Saturday and I finally rememberd I was acting a fool in those bouncing things! I landed on my head/neck more than a few times!
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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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