Thread: Allen's Journal
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Old 08-23-2010, 05:54 AM   #1396
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 20, 2010

37 minute walk with Connor, planned on the pool but we got rained out.

August 21, 2010
bw = 188

1. Warmup
Defranco simple 6
Ido Scap WU
lateral lunge - 5
kossack - 5
hip flexor stretch - 0:30L/R

2. Strength
chins - 3 minutes -31 total - 14,3,3,3,2,2,2,2

bench press - 45 x 8, 65 x 5, 95 x 3, 150 x 1, 150 x 5, 170 x 3, 190 x 8
Pendlay row - 45 x 8, 95 x 5, 145 x 3, 195 x 3, 195 x 3, 195 x 3
(superset with full rest - 1:30)

lumberjack press - 50 x 8L/R
sorinex landmine - 25 x 10L/R

combat move - punch - 25 x 10L/R, 10L/R, 50 x 3L/R
full contact twist - 25 x 10, 25 x 10, 50 x 4L/R

Notes:
-5/3/1 week 3 Bench day
-chins - not terrible
-bench - eh....
-combat move - basically the lumberjack press but a punching motion, met a PL'er in the gym who trains up at Sorinex's PL'ing gym, showed me some stuff with the landmine device, invited me up to train sometime.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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