Thread: Allen's Journal
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Old 10-14-2009, 05:27 AM   #1039
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 12, 2009

AM
1. Warmup
ECWU #2
jump rope - 100 singles, 20L/R

2. Strength
sandbag clean and jerks - 110# - 3, 2, 2, 2, 2, 2

sandbag row - 8, 8, 8
KB floor press - 24kg -8L/R, 8L/R, 8L/R
(superset with full rest - 1 minute)

glute bridge - 24kg KB on stomach - 12, 13
single-leg hip thrust - 10L/R, 10L/R
band adduction - purple JS band - 10L/R, 10L/R

3. Energy

Dan John Challenge #4:
Five forward rolls
Five right shoulder rolls
Five left shoulder rolls
Three cartwheels followed by three cartwheels to the other side
One set of bear crawls (about ten meters) - I did 15
Sprint 15 meters

handstand practice stuff with Connor and just tumbling for fun

Notes:
-Whole body day - A lot of improvisation but a good workout overall I think
-sandbag C+J - just getting a hold of the bag and ripping it off the ground is hard, I think I could do more weight for hte clean but for going overhead it's jsut right
-sandbag row- somewhat awkward, I felt like i'd either have a really wide stance otherwise I'd keep hitting my legs
-unilateral KB floor press - had a hard time keeping my scap tight on these, when you aren't tight you can feel your scap pushing against the floor, not comfortable
-Glute stuff - Phase 2 - Going from 30 to 53#'s was a big difference on the glute bridges
-DJ Challenge 4 - I didn't find this hard at all, I'll admit I felt a little dizzy afterward but not hard, Connor had a blast trying to follow along, afterwards we spent 15 minutes in the backyard just messing around with tumbling, handstands...etc


PM
20 minute walk around the neighborhood with Connor and Laurie

5 minutes with the stick on my lower body
__________________
"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

Last edited by Allen Yeh; 10-14-2009 at 05:49 AM. Reason: Added the 12th here
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