Thread: Allen's Journal
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Old 11-17-2009, 04:10 AM   #1075
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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November 16, 2009

1. Warmup
ECWU #2
dot drill - 55.8, 52.0
pushups - 23, 20

2. Energy
580m run - 2:33, 2:37, 2:45 (aiming for a 2:43 pace)
(rest 1 minute)

kb swings - 24kg KB - 2H x 20, 1H x 25L/R
pushups - 15

Leg Matrix Finisher
24 bw squats
12 lunges per leg
12 jump lunges per leg
24 jump squats
time - 3:08

Notes:
-580m's just happened to be one loop around the street next to mine, so I stuck with it
-Leg matrix - I had done this 2+ years ago and didn't remember it being so freaking hard. You are supposed to do it all over again after resting double the amount it took you to complete, my legs were cramping up just standing there so doing this again was not in my future!
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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