Thread: Allen's Journal
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Old 01-14-2010, 11:22 AM   #1119
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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January 13, 2010
BW = 190
*IF = 17 hours*

1. Warmup
row 1.5 minutes
Defranco Agile 8
Burgener warmup - 45 x 1

2. Strength
power snatch + OHS - 45 x 4, 95 x 3, 95 x 3, 95 3
clean+push jerk + lockouts - 95 x (1,3,9), 145 x (1,2,10)
back squat - 155 x 5, 175 x 5, 195 x 8(horrible!), 95 x 30

3. Energy
double KB complex: 2 x 35# kb's
press x 8
clean x 8
front squat x 8
swing x 8
Time - 1:53

kb half snatch - 35 x 2L/R (didn't like this movement
kb snatch - 35 x 10L/R
row -5 minutes - 1200m's
treadmill walk @3% incline - 10 minutes

Notes:
-PS+OHS - The last 2 sets felt much better than the first 2 sets, I had to get my body back in the snatching groove
-Back squat - this sucked, the last time I did 195 in December I got 16 reps, horrible
-30 x back squat - Not fun! The arches of my feet started cramping by the end of the set!
-Messed around with the 35# KB's for a bit nothing serious, didn't want to go too crazy with the pressing as I was planning on benching the next day.
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Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 01-14-2010 at 11:26 AM.
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