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Old 04-04-2007, 06:00 AM   #34
Allen Yeh
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Location: Charleston, SC
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April 3, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 5 x 12, 5 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15

Push up plus on stability ball - 12, 15
wrist extension - 7.5 x 12, 10 x 12, 12.5 x 12
Lat/chest stretching - 30 seconds each

Subbed sprints:
10 x 25m - one minute rest between
Rest 10 minutes
10 x 25m - one minute rest between
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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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