[Allen Yeh]

23FEB2013
BW = 187
ECWU - 9:00
sumo dl - 25 x 10, bar x 10, bar x 10
seated leg curl - 70 x 15, 90 x 10, 90 x 12

squat - 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 265 x 1
leg press - 200 x 3 + 290 x 3 + 380 x 3 + 460 x 3 + 560 x 3
seated leg curls -70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 1
SLDL - 135 x 8, 185 x 8
seated calf raise - 45 x 25, 45 x 20, 45 x 20
tib raise - 25 x 12, 25 x 12, 35 x 12
wall push dead bug - 17, 15, 15
hollow rocks - 10, 10, 8

Notes:
-Shockwave week 1 - leg day
-squats - 265 my first rep knees caved in and not explosive
-leg press - pretty easy started too conservatively
-Calf stuff - took it easy here since I still have to run didn't want to oblierate my calves
-lat pain rib pain - worse today, hurts to breath deeply or do anything really not sure WTF is going on here

24FEB2013
Speed day
0.45 mile/2:00 rest - 3:17, 3:13, 3:09, 3:13 - shooting for 3:13/0.45 mile
strides with 1:00 rest x 8
cooldown - 5:00