Thread: Allen's Journal
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Old 09-09-2010, 05:32 AM   #1428
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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Thanks guys.

9/8/10
IF = 16
BW = 190

1. Warmup
Defranco simple 6
MobWOD - 9/8/10
-2:00 w/ lacross ball on scap moving arm up and down
-1:30 front rack band stretch + LVS stretch
-1:30 band ext. rot. stretch

2. Strength
chins - 13, 4, 3

bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 135 x 5, 155 x 5, 175 x 11
inverted row - 8, 8, 8, 8
(superset with full rest - 1:30)

kroc row - 35 x 10L/R, 110 x 13L, 14R, 90 x 10L, 10
lateral neck flexion - 10# - 45L/R, 45L/R
stir the pot - 4CL/CCL, 5CL/CCL
KB swings - 80# - 30, 10

Notes:
-5/3/1 week 1 Bench day
-Crappy lifting day overall
-bench - eh....
-MobWod - putting the lacrosse ball there I thought I was seeing stars and I could barely manage getting my arm up, nevertheless keeping the arm near my ear. Stars....just awful, did some more in the evening and it was worse because then I was sore from earlier
-Kroc Row - just sucked
__________________
"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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