2016-02-22


Posted on February 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-22

Monday, 2/22 15 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 135 x10, 80 x 12 in 0:60s

Z Presses – 3 x 3+, 65 x3, 70 x3, 80 x8

Circus db – 4 x 10, 50, 50, 50, 50

Super Ram Bench – 4 x 10, 155, 165, 165, 165

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 15, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2.5s, 2c/2s, 2c/2s, 2c/2s

Log felt much better today, but I still don’t feel like I’m getting as much out of my legs as I could be. Gotta keep grinding. My reps with 135 were slow, but I managed to get 10, so I was happy with that. I did a timed volume set with 80 and got some speed going.

Z Presses are pretty challenging. I managed 8 reps with 80 today.

Circus db is finally starting to improve I think, but I still don’t like it. Super Ram bench is also improving. Will go up here next cycle.

Bradfords were very challenging and I barely finished the last 2 sets. Wide Grip pullups were solid. Dumbbell flys felt great today.

I finished with some good sandbag sprints. Felt great, but bothered the finger a bit.





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