Thread: Allen's Journal
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Old 03-21-2007, 06:05 AM   #67
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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March 20, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2

Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12

Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8

Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
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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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