Thread: Allen's Journal
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Old 10-31-2009, 08:23 AM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 30, 2009

1. Warmup
Tom Corrigan KB warmup - 12kg - 5 reps each movement
KB swing - 24kg - 2H x 15, 1H x 10L/R
dot drill - 58.5!!!

2. Strength
sandbag c+j -110# - 4, 4, 3
sandbag clean to shoulder + squat - 110# - 2L/R

sandbag squat - 110# - 6, 8, 8
parallette pushup - 13, 11, 8
(superset with full rest - 1 min)

kb swing - 24kg - 1H x 10L/R, 1H x 10L/R, 2H x10
around the world - 24kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 1 min)

sandbag row - 110# - 10
kb press - 24kg - 5L/R

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