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Old 02-18-2007, 09:34 AM   #26
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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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

Notes:
-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.
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