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: 4,246
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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)

Notes:
-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.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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