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Old 02-18-2007, 08:34 AM   #26
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

February 17, 2007
Rest - 30 minutes foam rolling

February 18, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6

Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5

-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
"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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