Thread: Allen's Journal
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Old 08-05-2010, 05:38 AM   #1368
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 4, 2010

15 minute walk to gym

1. Warmup
CA Standard WU
chin hang - 0:15, 0:15, 0:15
wall slides- 10

2. Strength
BS - barefoot - 45 x 8, 95 x 8, 145 x 3, 165 x 1, 165 x 5, 190 x 5, 215 x 10
hurdle over/under - 1L/R, 2L/R, 3L/R
romanian DL - 135 x 6, 135 x 6, 135 x 6

1/4 tabata calf raise - 1, 1
core rotations - 0:10, 0:10, 0:10

3. Energry
3 rounds:
10 squats
10 lunges
10 jumping lunges
5 jump squats
10 ankle grab situps

time: 5 minutes

treadmill intervals - sprint 200m's rest 100m's - 4 intervals total, 300m cooldown

Notes:
-5/3/1 week 1 squat day
-BS - haven't squatted without Oly shoes in a long time, could have pushed it but opted not to
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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