Thread: Allen's Journal
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Old 08-25-2010, 06:07 AM   #1400
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 24, 2010
bw = 185 ugh i either need to cut 3 pounds or just do the 90kg weight class for the 70sbig August challenge 181.5 or 198 lb weight class

1. Warmup
lacrosse ball - feet, glutes, calves
foam roller - thoracic, quads, hams, adductors, it band
squat stretch
side lying extension rotation - 10L/R
kossack - 5L/R
hip flexor stretch - 3 x 0:10L/R

banded squats - 6, 7, 5
burgener wu - 45 x 1

2. Strength
snatch - 45 x 5, 45 x 3, 95 x 3, 135 x 1
PS - 135 x 1 (pressout)
hps- 135 x 0 ugh
BS - 135 x 5, 155 x 3, 175 x 1, 190 x 1, 190 x 5, 215 x 3, 240 x 8

DL - deficit - 145 x 3, 145 x 3, 145 x 3
sumo DL - 145 x 2

3. Energy
Martin Rooney challenge #1:
65# barbell - 20 reps each - pushup+SLDL+MP+BS+row
Time: 110 seconds

Notes:
-5/3/1 week 3 squat day
-snatch - these feel so not snappy, just bad i used to be able to muscle snatch 135 now...ugh
-BS - 240 for 8 is not great as I wsa shooting for 11, but on number 9 I just got stuck
-DL - I don't know what made my lower back feel so tired but doing these were not comfortable
-MR #1 - Not too bad although he wants 95#'s in under 100 seconds....
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