Thread: Allen's Journal
View Single Post
Old 10-12-2010, 03:09 PM   #1450
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

10/12/10
BW = 188
simple 6
chinup - chin to bar - 3 minutes - 32 - 14, 3, 3, 3, 3, 2, 3
jump rope -0:30

bench press - 45 x 8, 95 x 5, 135 x 1, 135 x 5, 165 x 5, 185 x 9
barbell row with head supported - 45 x 8, 95 x 8, 95 x 8, 95 x 8, 95 x 8
(superset with full rest - 1:00)

DB incline NG bench - 45 x 15
DB row w/head supported - 35 x 17
(superset with full rest - 0:30)

lumberjack press - bar x 8, 25 x 10L/R, 25 x 10L/R, 25 x 15L/R
full contact twist - 25 x 6L/R
landmine - 25 x 6, 25 x 12
(superset with no rest)

rope pressdown - 35 x 14,35 x 12, 35 x 12
hammer curl -30 x 12, 30 x 11, 30 x 6
(superset with no rest)

MobWOD #51: 1:00 each piece
#1 - 1st rib with arm overhead and lifting up hips
#2 - lacrosse ball on subscapularis
#3 - lacrosse ball on triceps
#4 - lacrosse ball on external rotators
#5 - lacrosse ball on pec minor w/ external rotation
#6 - lacrosse ball on lat insertions
__________________
"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
Allen Yeh is offline   Reply With Quote