Thread: Allen's Journal
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Old 09-29-2010, 05:22 PM   #1442
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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Quote:
Originally Posted by Derek Simonds View Post
Is the Modern Army Combatives the course with the Gracie BJJ stuff in it? Make the most of your time at Fort Dix!
Yes, fun stuff.

September 22, 2010
Defranco Simple 6
MP - 45 x 8, 65 x 5, 85 x 3, 105 x 1, 115 x 5, 125 x 3, 145 x 3
Pullups - 5, 5, 5, 5, 5, 5
lacrosse ball - scap mob
band levator scapula stretch
band external rotator stretch

tempo pushups - 1 set - 10
shuttle run - 50 m x 6 - 3 min x 3
tempo pushups - 4 sets - 10

9/23/2010
bw = 185
Defranco Agile 8
jump rope - 0:45
hip thruster - 15, 1 leg x 15L/R
DL - 45 x 8, 135 x 5, 185 x 2, 235 x 1, 245 x 1, 245 x 5, 285 x 3, 315 x 4, 135 x 10, 135 x 10, 135 x 10, 135 x 10
pnf hamstrings - 0:05/0:10 x 4L/R
lateral hamstring stretch - 2:00 L/R
squat - 2:00

9/24/2010
pool - water polo, marco polo with 1/2 platoon

9/25/2010
walking lunges around building, high knees, jog, butt kickcs, jog

9/26/2010
Defranco Simple 6
bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 155 x 1, 155 x 5, 175 x 3, 195 x 6
barbell row with head supported - 45 x 8, 95 x 5, 145 x 3, 95 x 8, 95 x 8, 95 x 8

MobWOD - adductor against wall stretch - 3 min

9/27/2010
Defranco Agile 8
jump rope 1 min
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 195 x 1, 195 x 5, 225 x 3, 255 x 6, 95 x 12 95 x 12, 95 x 12, 95 x 12
MobWOD - impingement fix - 1min L/R
back extensions - 15, 15, 15
pallof press- 30 x 12, 35 x 12,35 x 12
MobWOD spine rotation - 20L/R
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"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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