Thread: Allen's Journal
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Old 12-03-2009, 03:47 PM   #1089
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

November 30, 2009

1. warmup
lacrosse ball - feet, calbes infraspinatus, glutes ~10 minutes
The stick - shins, lower back ~2 minutes
foam roller - IT band, adductors, quads, hip flexors, thoracic, lats ~15 minutes
basic joint mobility - feet to neck - ~10 minutes
hip flexor stretch - 0:30L/R, 0:30L/R

kb halo - 12kg x 5CL/CCL, 5CL/CCL
glute bridge - 110# sandbag - 12, 12
band dislocates - 5, 5
(superset no rest)

dot drill - 63 seconds, 57.4 seconds

2. Energy
2H KB swing - 24kg x 10
KB snatch - 12kg x 30L/R, 24g x 10L/R

-More of a recovery session than anything else, the workout was compromised by the kids needing their bikes fixed
"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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