Thread: Allen's Journal
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Old 10-20-2010, 05:34 AM   #1451
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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10/13/2010

Afternoon
1. Warmup
jump rope - 1:00
Defranco Agile 8
Mwod #52:
nerve glide -0:30
#1 - leg press on wall driving elbows into knees - 2:00L/R
#2 - figure 4 on wall - 2:00L/R
#3 - straight leg on door frame hammie - 1:00L/R

2. Strength
broad jump - 5 sets of 3 jumps (1-1:30 rest)
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 5, 205 x 5, 235 x 5
walking lunge - 135 x 9L/R, 135 x 4L/R, BW x 21L/R
reverse hyper - 10 x 12, 10 x 12, 10 x 12
hollow rock - 0:45 , 0:28

3. Cooldown
MobWOD 53:
#1 - feet roll on barbell - 2:00L/R
#2 - bull stretch w/ neck tie in by pegging the pec minor - 2:00 L/R
#3 - OH thoracic stretch - hinging on a fulcrum - 2:00
#4 - sink stretch - keeping ribcage down and shoulders back -1:00 wide

25 minute walk

Evening
45 minute walk
__________________
"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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