Thread: Allen's Journal
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Old 09-29-2009, 02:46 PM   #1013
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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September 28, 2009

1. Warmup
foam roll - 6 minutes total body
glute bridge w/ 5 sec. iso hold - 10, 10
hip flexor stretch - 1:00, 1:00
bird dog w/ 5 sec. iso hold - 10
quadruped hip extension w/ 5 sec. iso hold - 10
lying abduction w/ 5 sec. iso hold - 10L/R, 10L/R
scap pushup - 12, 12

2. Power
Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 5:00

1H KB overhead throws - 24kg x 5L/R
2H KB overhead throws - 24kg x 10
side to side throws - 24kg x 5L/R
2H KB swing/release - 10

Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 6:40

Notes:
-Wearing a sandbag with 100# is a lot different than wearing a well pack ruck sack of the same weight, the straps were cutting into me and the weight was very uneven, made the farmers walk very hard with a not that heavy a weight
-Throws were fun, and short just what I was looking for
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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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