Thread: Allen's Journal
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Old 08-31-2010, 08:20 AM   #1412
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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Thanks.

August 30, 2010
bw = 188
IF = 21 hours
head of your femur out your bottom- 4 minutes each side

1. Warmup
Defranco Agile 8
side lying extension rotation - 8L/R (just saw the video again...so I've been doing this wrong)
hip flexion/rotation , near end range leg extension - 2:00 L/R, 2:00 L/R
Sotts press -45 x 2, 45 x 3
squat - 45 x 8, 100 x 5, 125 x 5, 150 x 5

2. Energy
4 rounds:
10 squats
5L/R lunges
5L/R jumping lunges
5 jump squats
5 ankle to bar

Time: 6:02 - 1:07, 1:23, 1:35, 1:55

Notes:
-5/3/1 week 4 squat deload day
-All done in less than 45 minutes, spent the rest of the day with Connor at the pool
-IF 21 hours - started to get lightheaded at 19 hours or so but stuck it out until dinner time with the kids
-Mob WOD:
-head of your femur out your bottom - this felt odd, wasn't sure what I was supposed to be feeling for wasn't uncomfortable just odd
-hip flexion/rotation , near end range leg extension - I had a hard time feeling this in my right leg when I would load it, the left foot started getting a bit numb near the end of hte 2 minutes
http://mobilitywod.blogspot.com/2010...e-dropped.html
http://mobilitywod.blogspot.com/2010...-i-has-it.html
-Metcon - 4 rounds was pretty easy, legs started getting tight on the 4th round but conditioning wise it was easy
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