Thread: Allen's Journal
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Old 12-03-2009, 03:30 PM   #1087
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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Geez I haven't updated this in a while... here goes!

November 25, 2009

1. Warmup
lacrosse ball - feet, calves, glutes, infraspinatus
The Stick - front of shins, quads, IT band, adductors, lower back
foam roller - lats, thoracic
kb halo - 12kg x 5CL/CCL

2. Energy
KB swing - 24kg - 2H x 12, 1H x10LR, 2H x 15, 1H x 10L/R, 2H x 10, 1H x 20L/R, 2H x 15, 2H x 10
KB C+J - 12kg - 2 min L/R - 22 L/R
KB clean - 24kg - 5L/R
band dislocates - 5, 5
kb halo - 12kg x 5CL/CCL
scap pushup - 12

Superset no rest:
swing - 1 to 7
goblet squat - 1 to 7

jump rope - 1 min
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"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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