Thread: Allen's Journal
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Old 10-01-2010, 02:34 PM   #1443
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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9/30/10
jump rope - 1 minute
thoracic extension - 2 min
impingement fix - 1 min L/R
behind the back neck stretch - 0:30L/R
darth shoulder - wide x 0:30, narrow x 0:30
quadruped hip business - 1:00 L/R
band neck shoulde stretch - 0:30L/R

DL - 135 x 5, 165 x 5, 205 x 5
MP - 65 x 5 75 x 5, 85 x 5

chinups - chest touching bar - 5, 5, 5, 5
1H DB swing - 35 x 5L/R, 45 x 5L/R, 45 x 5L/R

stir the pot - 6, 6, 6
ball back extension - 7

Notes:
-5/3/1 Deload week, MP and DL

10/1/10
BW = 186
chinup stretch - 1:00 - keeping ribs down
ER biaxed OH band stretch - 1:00L/R
ER biased rack tricep stretch - 1:00L/R
wall groin beat down - 2:00
ball on VMO - 1:00L/R
ball on hip - 1:00L/R

bench press = 45 x 8, 85 x 5, 105 x 5, 125 x 5
NG standing cable row - 35 x 12, 50 x 12, 65 x 12, 80 x 10
hollow rock - 0:35, 0:20, 0:20

Notes:
-5/3/1 Deload week - Bench
-MobWOD hallenege - 3 minutes of hollow rock by the New Year?
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