Thread: Allen's Journal
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Old 04-04-2007, 05:56 AM   #70
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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March 28, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10

Burgener warmup - 45 x 1


Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat

Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning

90 seconds of rest between sets

1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77

Hip mobility
Stretch - lower body

Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible
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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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