Thread: Allen's Journal
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Old 10-26-2009, 03:30 AM   #1056
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

October 23, 2009

1. Warmup
Defranco Simple six - 7:30
Defranco Agile 8 - 9:40
dot drill - 74 seconds, 60 seconds

2. Strength
sandbag DL w/ 24kg KB on top - 110#+24kg ~= 163#'s 5, 5, 5, 1
(rest 1 minute)

sandbag lunge - right shoulder x 5L/R, left shoulder x 5L/R, overhead x 3L/R
(rest 1 minute)

glue bridge w/ sandbag - 10, 10
single leg hip thrust - 10, 10
band adduction seated - red Iron woody band - 15, 15
band resisted ab wheel rollout - 6 (super awkward)

-Lower body day
-sandbag DL's - very weird trying to do the sandbag DL's with the KB on top, need to find a way to add more load, really want plates and a barbell....sigh
-sandbag lunges - now these were pretty heavy, the OH ones I jsut felt all over the place
-glue bridge - 110#'s load, not bad since I started with only 30#'s like 2 weeks ago?
-band resisted ab wheel rolloout - maybe it's because I tried to use one band to do this and it was too short? but this movement felt super awkward.
"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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