Thread: Allen's Journal
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Old 10-05-2009, 05:03 AM   #1023
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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October 2, 2009

0900
Run - 1.52 miles - 11:38
4 x 100m strides at the top of the minute


1200
1. Warmup
The stick - lats and lower body - 10-15 strokes - 5:30
hip flexor stretch - 0:60L/R, 0:60L/R
glute bridge w/0:05 iso hold- 10, 10
quadruped hip extension w/0:05 iso hold - 10, 10 (totally did these wrong)
clams w/0:05 iso hold - 10L/R, 10L/R
scap pushup - 12
wall slide - 14
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
butt kick - 5L/R

2. Strength
parallette pushups w/ feet on chair - Connor on my back - 5, 6, 6, 7, No Connor x 10
Kroc row - 15# DB x 12L/R, 24 kg KB x 20L, 24kg KB x 20R,
db's row - elbows wide - 15 x 10, 15 x 10
(superset with full rest - 1:00)

kb oh press - 24 kg x 5L/R, 5L/R, 6L/R
KB hammer curl - 12kg x 6L/R
kb band crush curl - purple JS band - 12kg x 8, 8, 8
(superset with full rest 1:00)

Ab wheel on knees - 12, 8

Notes:
-Upper body focused day, I think I'm going to run it like that Eric Cressey article, Full body/upper/lower/full body. My exercises will be different since I'm limited in terms of equipment but that will be the gist of the workout. Right now I'll be hitting the park/playground when I need to do pullups. Good session overall.
-pushups - I was surprised on how hard the pullups were but I guess the extra ROM and having Connor on my back (41 pounds). I recall hearing that a pushup is like doing 70% of your BW right? so I'm weak! that's like 175 pound total? I know I can do more than 175 for flat? Hm....
-Kroc Rows - today these felt flat! I usually hit 20+ per arm but today I was hurting at 20.
-KB band crush curl - Doing these crush grip style was way harder than regular style where I hold it by the horns. Geez!
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-Kelly Starrett

Last edited by Allen Yeh; 10-05-2009 at 05:04 AM. Reason: formatting
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