2016-03-08


Posted on March 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-08

Tuesday, 3/8 13 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Bench Press – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3

Db Fly – 2 x10, 12, 12

2 mile run with 20# chains

Speed was the name of the game for today’s Deload session. I was slightly more aggressive on the log than I would normally be, but I’ve been using this weight as a volume/speed set after my work sets this cycle. The log felt great.

Z presses also felt great. Speed was easy. Next I did some speed bench with 95#. It was easy and powerful. I like the feeling of benching so hard my shoulders come off the bench.

Wide grip pullups felt solid. I worked the db flys into the rest cycles here and it was easy.

Afterwards, I went for a chain run with 20# of chain for 2 miles. It actually felt pretty good.





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