Thread: Allen's Journal
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Old 09-08-2009, 08:46 AM   #983
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

September 5, 2009

1. Warmup
CA Standard WU
jump rope - 1 minute
x band walk - 10
band dislocates - 5, 5
band press - 10
levator scapula stretch - 0:20L/R

2. Energy
KB snatch - ladder up from 1 to 6 and back down, switching hands between but not letting the KB down at all - 36 reps total L/R - 24kg KB

3 minutes rest

1H swing - ladder down 10-9-8-7 no rest between 31 reps total L/R - 24kg KB
rest 3 minutes
1H swing - ladder up 1-2-3-4-5 no rest between 30 reps total L/R - 24kg KB

around the world - 24kg KB x 15CL/CCL
figure 8 + uppercut - 24kg x 10 total
waiter walk - 12kg KB - ~100m's L/R
rack hold walk - 24kg KB ~100m's L/R

-KB Snatch - very happy with this, I haven't done many of these and I managed pretty well. grip was starting to go by the set of 6, so I went back down
-1H swing - grip was dead after 7
"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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