2016-03-09


Posted on March 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-09

Wednesday, 3/9 13 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

Good Mornings – 2 x 10, 60, 60

2 mile run unweighted – 20:14

Leg day Deload felt great. Kept things very light on squats and stayed explosive.

Rows felt great, very easy and fast. Worked my hip hinge power with the good mornings and unilateral explosiveness with the unweighted stepups.

I finished with a 2 mile unweighted run in 20:14. Not too bad for a heavyweight. I’ll get faster as I get used to this course. And get into better shape, but not a bad way to start the season.





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