2016-01-06


Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-06

Wednesday, 1/6 5 Weeks Out

Warmup – Prowler sprints, dynamic stretching

18” DL – 3 x 3+, 305 x3, 345 x3, 385 x7

Front Squat – 3 x 3+, 145 x3, 165 x3, 185 x6

Speed Squats – 4 x 10, 110, 110, 110, 110

Good Mornings – 4 x 10, 110, 110, 110, 110

BB Rollout – 4 x 10, 10, 10, 10, 10

SS Yoke Bar Lunges – 4 x 10, 70, 70, 70, 70

Tire Flip – 4(1:15/0:30), 13, 9, 9, 6

Today was a solid day. I didn’t feel terrible, but I didn’t feel great either. Deadlifts were feeling heavier than I wanted, but managed 7 at 385 with one or two in the tank. Not spectacular, but not terrible either.

Same thing with front squats. I got 6 at 185, less than I wanted, but not terrible.

The speed squats were pretty solid even though I wasn’t feeling explosive. Good mornings with the SS Yoke Bar are getting deeper.

BB rollouts are still pretty challenging with a small band. Lunges felt harder than I’d like, but I ground them out.

I finished with four 75s rounds of tire flips. I’d like to start working more 75s rounds so that 60s doesn’t feel so long. That doesn’t mean I got more reps today, but I was working for longer, so that is something I suppose.





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