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Old 09-03-2009, 05:05 PM   #981
Allen Yeh
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September 3, 2009

1. Warmup
CPMP
band dislocates - 5, 5, 5
behind the neck band press - 10

parallette pushups - 12, w/blue JS band x 6(awkward!!)
KB rows -24kg - 8L/R, 16R, 14L
(superset with full rest - 0:30)

2. Energy
Tabata jump rope - 8 intervals - mix of DU's, singles, side to side, forward/backward jumps

KB snatch - 24kg -5L/R, 5L/R

Notes:
-My push pull stuff was interupted by the guys delivering my new fridge, by the time they had it installed and stuff I just skipped to my conditioning stuff.


Evening

7 minute of jump rope - singles, crossovers, side to side, fornt to back, DU's
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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

Last edited by Allen Yeh; 09-03-2009 at 07:33 PM. Reason: added evening stuff
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Old 09-04-2009, 11:45 AM   #982
Derek Simonds
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There is that darn fridge again. At least real food is on the way!

Those band dislocates are becoming a favorite of mine, along with the presses things get loosened up quickly.
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Old 09-08-2009, 09:46 AM   #983
Allen Yeh
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September 5, 2009

1. Warmup
CA Standard WU
jump rope - 1 minute
x band walk - 10
band dislocates - 5, 5
band press - 10
levator scapula stretch - 0:20L/R

2. Energy
KB snatch - ladder up from 1 to 6 and back down, switching hands between but not letting the KB down at all - 36 reps total L/R - 24kg KB

3 minutes rest

1H swing - ladder down 10-9-8-7 no rest between 31 reps total L/R - 24kg KB
rest 3 minutes
1H swing - ladder up 1-2-3-4-5 no rest between 30 reps total L/R - 24kg KB

around the world - 24kg KB x 15CL/CCL
figure 8 + uppercut - 24kg x 10 total
waiter walk - 12kg KB - ~100m's L/R
rack hold walk - 24kg KB ~100m's L/R

Notes:
-KB Snatch - very happy with this, I haven't done many of these and I managed pretty well. grip was starting to go by the set of 6, so I went back down
-1H swing - grip was dead after 7
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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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Old 09-08-2009, 10:21 AM   #984
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September 6, 2009

Folly Beach for the day, great time at the beach with the family.
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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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Old 09-09-2009, 07:32 AM   #985
Allen Yeh
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September 8, 2009

Morning
1. Warmup
foam roll upper back ~2 minutes
jump rope - 2 minutes
CA standard WU
scap pushup - 15
glute bridge marching - 8L/R
kb halo - 12kg x 5CL/CCL
x band walk - 10L/R

2. Strength
unliteral KB floor press - 24kg - 10L/R, 10L/R, 10L/R, 12L/R
(rest 1 minute)

Kroc KB row - 12kg x 12L/R, 24kg x 25L, 24kg x 23R, 24kg x 16L, 24kg x 16R
(rest 1 minute)

unilateral KB shoulder press - 24kg x 6L/R, 7L/R, 7L/R
(rest 0:45)

pushups w/ Connor on my back - 7, 6
rear DB flye - 10 x 12, 10 x 12
(superset with 0:30 rest)

KB band curl - blue JS band - 12kg x 8, 8, 5
lying DB french press - 15 x 12, 15 x 12
(superset with 0:30 rest)

ab wheel - 12, 12, 12
(rest 1 minute)

Notes:
-Upper body day, with stuff I have around the house, time to get started on my home gym! I'm definitely feeling it today! My back and chest are very sore.


Evening:
25 minute walk with Connor around the neighborhood in my VFF's
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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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Old 09-09-2009, 07:34 AM   #986
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
Evening:
25 minute walk with Connor around the neighborhood in my VFF's
So you are trying to let the new neighbors know just how freaky you are?
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Old 09-10-2009, 05:30 AM   #987
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
So you are trying to let the new neighbors know just how freaky you are?
Heh I get some weird looks just working out in my garage and driveway already! On my way back to DC for a week today, I miss the gym there!
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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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Old 09-10-2009, 06:08 AM   #988
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September 9, 2009

30 baby! and still going!

1. warmup
foam rolling - upper and lower body
stick/ball on calves, feet, glutes
ECWU #1

2. Energy
The Thirsty Thirty:
30 KB snatches - 24kg
30 burpees
30 DU's
30 pushups on parallettes
30 1H swings - 24kg
30 DB overhead press - 15# DB's
30 BW squats
30 situps
30 around the world - 12kg KB
30 walking lunges
30 sumo KB DL - 24kg
30 KB cleans - 24kg

Total time: 21:40

Notes:
-It's called the Thirsty thirty beause the night prior I had downed almost an entire bottle of wine in an hour. Not a great idea when you have a low tolerance like me! Despite not feeling great I made it through the workout, it wasn't hard at all, there were times where it sucked some but overall not bad.
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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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Old 09-10-2009, 09:05 AM   #989
Derek Simonds
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Its amazing that you can keep going after 30...
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Old 09-10-2009, 03:37 PM   #990
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I did want to mention that yesterday on the KB snatches ti didn't feel nearly as good on my left arm/shoulder than it did the other day with the ladders. I need to warmup my shoulders more I think, I'm going to do the same routine I did the other day and see how the snatches feel. Yesterday they felt like something was...popping is the right word but shifting in my left shoulder.
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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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