Thread: Allen's Journal
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Old 07-21-2010, 03:35 AM   #1348
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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July 21, 2010
if = 14
bw = 187

1. Warmups
ECWU # 1
neck bridge - 15 F/B

2. Strength
Burgener WU - 45 x 5
power snatch - 45 x 5, 95 x 3, 95 x 1, 135 x 1

BS - 135 x 5, 155 x 3, 265 x 1, 175 x 1, 180 x 1, 180 x 5, 205 x 3, 230 x 12, 255 x 1, 280 x 1, 305 x 0

db rdl - 40 x 12, 55 x 12, 65 x 12
sorinex landmine - 25 x 6L/R, 6L/R, 6L/R
(superset - full rest - 0:30)

3. Energy
Rooney Challenge # 3 -
25 squats
26 lateral lunges
24 front lunges
Total time 115 seconds

Notes:
-5/3/1 - Week 3 squat day
-BS - Pleased with 230 x 12! Did a few singles at the end, 280 felt pretty easy, 305 was just slow, probably could have gutted it out.
-neck - check!
-ABZ - check!
-challenge #4 - What really slowed me down were the lateral squats I just felt like it was taking a while to do 13 per side, Going to shoot for 100 seconds next time.
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