[Allen Yeh]

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