Thread: Allen's Journal
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Old 10-06-2009, 05:36 PM   #1025
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 5, 2009

1. Warmup
foam roller - total body ~10:00
hip flexor stretch - 0:60L/R, 0:60L/R
hip thrust w/0:05 iso hold - 10
glute bridge - 30#'s x 20, 30#'s x 20
single leg hip thrust - 10L/R
band adduction - purple JS band x 20, red Iron Woody band x 15

2. Strength
goblet squat - 24kg KB x 5
DJ Challenge #1:
3 rounds:
110# sandbag front squat
0:30 PUPP

KB rack reverse lunge - 24kg x 8R, 8L, 8R, 8L, 8R, 8L
KB good morning - 24kg x 12, w/ purple JS band x 5, w/ purple JS band x 10

Notes:
-Lower body day
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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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