Thread: Allen's Journal
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Old 12-03-2009, 04:00 PM   #1090
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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December 1, 2009

1. Warmup
1H farmers walk - 24kg ~300m's with hand switching
2 x KB circuit:
deadlift - 5
high pull - 5
halo - 3CL/CCL
around the world - 5CL/CCL
1H swing - 5L/R
windmill -3L/R
good morning - 5
cossak - 5

2. Energy
5 rounds:
10 high pulls
5L/R T stabilization rotation
5L/R contralateral pushup
Total time - 7:14

kb snatch - 2L/R
kb snatch + windmill - 3L/R

5-4-3-2-1 w/24kg KB
2H swing
Goblet squat
contralateral pushup
Total time: 3:11

kb cleans - 24kg x 5L/R
waiter walk - figure 8's x 2 per arm

1H rack walk back home ~300m's - switch as needed

Notes:
-A great conditioning session, overall, the ideas for the circuits was taking from KettlebellAthletics.com which had some great short workouts in the last few weeks.
-This session was killer on my lats, for some reason my lats are SORE from all this the next day and the day after that.
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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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