Thread: Allen's Journal
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Old 07-12-2010, 07:17 AM   #1334
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 11, 2010
bw = 190

1. Warmups
row - 500 m - 2:08
pullups - chest to bar - 6, 6, 6, 6, 6
ECWU # 1
bottoms up KB press - 25 x 5L/R
hip flexor stretch - 0:30L/R, 0:30L/R
4 way neck machine 050 x 15 all, 50 x 12 all

2. Strength
Burgener WU - 45 x 5
box jump - drop from box and jump - 3, 3, 3
power snatch - 45 x 3, 95 x 3, 95 x 3

BS - 95 x 3, 145 x 3, 170 x 1, 170 x 3, 195 x 3, 220 x 12
inv hamstring - 5L/R, 5L/R
(superset with full rest - 1:00)

rdl - 145 x 6, 145 x 6, 145 x 6
hanging leg raise - 10, 8, 3
(superset - full rest - 0:30)

GHR - 6, 10, 8, 12

Notes:
-5/3/1 - Week 2
-Stopped at my old gym on the way home back to SC during my drive. Bumpers, GHR...sigh!
-BS - Pleased with 220 x 12
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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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