Thread: Allen's Journal
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Old 10-25-2010, 09:34 AM   #1459
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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10/23/2010
sprint warmup:
general warmup jog w/ Connor ~3:00
Activation drills - psoas - 5x0:05L/R, 5x0:05L/R,
high knee march - 2 x 20m
butt kicks - 2 x 20m
lateral shuffle - 2 x 20m
cariaocas - 2 x 20m
A skips - 2 x 20m
50m strides - 2 x 50m

2. Sprints
200m x 2 w/ 5:00 rest - 0:30, 0:31
100m x 2 w/ 5:00 rest - 0:18, 0:17

3. KB fun
1H swings - 24kg - 15L/R
snatch + windmill - 24kg - 3L/R
2H swing - 10
around the world - 24kg - 15L/R, 15L/R

Mwod #58
#1 - sit on taped ball and knee flexion 100 times L/R
#2 - band hamstring press - 2:00L/R\
#3 - scorpion static stretch - 1:00L/R
#4 - butterfly wall stretch - 1:00L/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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