Thread: Allen's Journal
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Old 04-05-2007, 10:07 AM   #72
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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April 5, 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

scap pushup - 15, 15
Burgener WU - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 175 x 1
Push Jerk +press outs- 135 x 1+5, 135 x 1+5

Barbell complex #1 - 95#- 90 seconds rest between sets, 6,5,4,3,2,1
Deadlift
Romanian DL
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Total rounds in 16:41- 2:37 for 6, 2:11 for 5, 1:54 for 4, 1:21 for 3, 48s for 2, and 29 s for 1

hip mobility - 4, 4, 4, 4
quadruped - 4, 4
muscle snatch - 45 x 5, 45 x 5
band dislocates - 5, 3, 3, 3

Stretch Lower body - 10 minutes

Notes:
OHS- 175 was heavy and hard to hold at the top, left wrist felt ok but still not 100% but better with the stretches.
Barbell Complex #1 - a la Alwyn Cosgrove, this was an ass kicker!!!! My forearms were crazy pumped by the 3rd round and it was hard to even squeeze my hands shut. There are 2 ways I've seen him recommend doing this complex, with ascending ladder style or 4-5 sets of 6 reps. I'm so glad I choose the ladder style! I'm going to stay with this rep scheme until I can get my time down. AC wrote that 1 round of 6 reps should only take about 96 seconds....so my time is only a minute MORE!!
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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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