Thread: Allen's Journal
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Old 09-23-2009, 03:40 AM   #1005
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 22, 2009

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 crosses, 50 fast singles ~3:40

2. Strength
pushups with band - blue JS band - 8, 8, 8, 9
Kroc row - 15# db's x 12L/R, 24kg KB x 26L, 22R, 16L. 17R
(superset with full rest - 1:15)

3. Energy
Dan John Challenge #2
2H swing -24 kg KB
goblet squat - 24kg KB
10-9-8-7-6-5
Total time 4:16

Ab wheel - 12, 12, 12

Notes:
-DJ Challenge #2 - It's supposed to be 10 to 1 without setting the bell down, it looked really easy on paper, after I was doing the set of 7 my back was getting super tight. After the set of 5 I was like F!! and set the bell down. Harder than it looked, which is DJ stuff par for the course.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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