Thread: Allen's Journal
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Old 01-06-2010, 09:08 AM   #1105
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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It's been a long time, going to throw in an update.

December 16, 2009
1. Warmup
wall hip flexor mobilization - 6L/R
scap pushup - 10
knee hugs - 5L/R
lat stretch - 0:20L/R
glute bridge - 15
chest stretchg - band overhead - 0:30L/R
walking lunge - 5L/R
levator scapula stretch - 0:30L/R
quad pull - 5L/R
band dislocates - 8
wrist/elbow rotations
kb swings - 2H x 10, 1H x 10L/R
inverted hamstring - 6L/R
windmill 3L/R - hurting groinal area, stopping
squat - 10
neck rotations -10 total reps per type
jump rope - 1 minute

2. strength
sandbag clean and press - 110# - 4, 3, 5, 5(cleans only)
kb halo - 12kg - 5L/R, 5L/R, 5L/R
(superset with no rest - 2 minute rest)

sandbag squat - zercher - 10, 10, 6
parallette pushup - 12, 10, 10
(superset with full rest - 1 minute rest)

Kroc KB row - 24kg - 26L, 23R
RDL - unlitaeral - 2 DB's - 15#'s x 12L/R, 15#'s x 12L/R
(superset with full rest - 1 minute rest)

Circuit with no rest:
DB row - 15#'s x 15
KB GM - 24kg x 15
kb curl - 12kg x 15
kb press - 12kg x 15
kb french press - 12kg x 15
kb swings - 24kg x 15
around the world - 24kg x 15CL/CCL
goblet squat - 24kg x 15

Notes:
-Last workout before this was the 5th of December. Things were still a bit uncomfortable with certain movements like windmills
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