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Old 09-29-2009, 02:39 PM   #1011
Allen Yeh
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September 24, 2009

1. Warmup
ECWU#2
2H swing- 24kg KB - 15
1H swing - 10L/R
Tom Corrigan KB warmup - 12kg KB - 5 reps each

2. Strength
Sandbag clean and jerk - 110# - 3, 3, 3, 3, 3
(rest 1 minute)

sandbag Zercher squat - 110# - 5, 5, 5, 5
pushup - 14, 12, 12, 10
(superset with full rest - 0:45)

sandbag carry -110# - 0:45, 0:45, 0:45, 0:45
sandbag row -8, 8, 8, 8, 8

Notes:
-Maybe it's mental but knowing it was 110 made it easier than thinking it was 70#'s and kicking my ass
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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 09-29-2009, 02:40 PM   #1012
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September 25-27, 2009
Grandmothers funeral in FL
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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 09-29-2009, 02:46 PM   #1013
Allen Yeh
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September 28, 2009

1. Warmup
foam roll - 6 minutes total body
glute bridge w/ 5 sec. iso hold - 10, 10
hip flexor stretch - 1:00, 1:00
bird dog w/ 5 sec. iso hold - 10
quadruped hip extension w/ 5 sec. iso hold - 10
lying abduction w/ 5 sec. iso hold - 10L/R, 10L/R
scap pushup - 12, 12

2. Power
Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 5:00

1H KB overhead throws - 24kg x 5L/R
2H KB overhead throws - 24kg x 10
side to side throws - 24kg x 5L/R
2H KB swing/release - 10

Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 6:40

Notes:
-Wearing a sandbag with 100# is a lot different than wearing a well pack ruck sack of the same weight, the straps were cutting into me and the weight was very uneven, made the farmers walk very hard with a not that heavy a weight
-Throws were fun, and short just what I was looking for
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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 09-29-2009, 05:32 PM   #1014
Allen Yeh
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September 29, 2009

pullups - 14 sets of 3 reps with 1-3 minutes of rest

All the below with a 24kg KB:
farmers walk to playground with 1 KB hand switching as needed - 6:40
(rest 1 minute)

around the world - 10L/R
1H swing - 10L/R
(rest 2 minutes)

1H swing - 40L/R
(rest 2 minutes)

2H swing - 30
(rest 1 minute)

around the world - 10L/R
(rest 1 minute)

kb hand to hand stuff - random exercises that I recalled from videos
(rest 1 minute)

kb clean - 1-2-3-2-1, 5L/R
(rest 1 minute)

kb snatch - 1-2-1, 3L/R
(rest 1 minute)

farmers walk back to the house - 5:00

Notes:
-My hands felt like hamburger today with the cleans and the snatches, my left shoulder was bothering a little bit with the snatches and I didn't want to push it. After I got home my forearms were SHOT, I was doing the dishes and my right arm seized up!
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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 : 10-02-2009 at 06:46 AM. Reason: added hand to hand stuff
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Old 09-29-2009, 07:38 PM   #1015
Kevin Perry
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Sorry to hear about your Grandmother Allen.
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Old 09-30-2009, 02:11 AM   #1016
Derek Simonds
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With all these farmers walks you are going to be a grip monster!
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 09-30-2009, 02:27 AM   #1017
Allen Yeh
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Thank you Kevin.
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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 09-30-2009, 07:29 PM   #1018
Derek Weaver
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I just saw that post. Sorry to hear about your Grandmother.
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Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 10-02-2009, 05:44 AM   #1019
Allen Yeh
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Thank you Derek.

She was 100, in Chinese tradition, it was supposed to be more of a celebration because she had made it beyond 80.
__________________
"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 10-02-2009, 05:54 AM   #1020
Derek Simonds
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I like that tradition. You getting any workouts in?
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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