Thread: Allen's Journal
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Old 08-13-2010, 04:49 AM   #1380
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 12, 2010
bw = 186

1. WU
Defranco Agile 8
side lying extension rotation - 8L/R
chin hang - 0:15
wall slide - 8

2. Strength
muscle clean - 45 x 5, 95 x 3, 135 x 1
power clean - 185 x 1, 185 x 1
sumo DL - 185 x 2, 225 x 1

DL - 185 x 3, 225 x 1, 225 x 3, 255 x 3, 290 x 10
OH band chest stretch - 0:35, 0:20, 0:20
(superset with no rest)

swiss ball leg curl - 12, 12, 12
back stretch - 0:35, 0:20, 0:30
(superset with no rest)

landmine - bar - 12, 12, 12
neck w/ plate - 10#'s - 25flexion/extension, 25 lateral L/R, 20 flexion/extension, 25 lateral L/R


3. energy
Martin Rooney Challenge #1 w/ 65#
bar pushup x 20
SLDL x 20
MP x 20
BS x 20
row x 20

Total time: 168 seconds, goal time is 100

Notes:
-5/3/1 week 2 DL day
-DL - Not PR but not terrible either, worked enough
-Neck and Abs - CHECK
-Barbell Complex - the press gave me the most trouble had to pause a few seconds after 14 ,then 2 more then pause....etc
__________________
"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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