2016-03-23


Posted on March 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-23

Wednesday, 3/23 11 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 285 x3, 320 x9

Box Squat – 3 x 3+, 170 x3, 195 x3, 220 x10

Barbell Rows – 4 x 10, 185, 185, 185, 185

Front Squats – 4 x 10, 140, 140, 150, 150

SS Yoke Bar Tire Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 145, 145, 145

Tire Flip – 4(1:15/0:30), 15, 13, 12, 13

Feeling good today after hitting the leanest reading yet this morning.  My pulls felt good today, but I was a little disappointed in myself for losing tightness and only getting 9 reps at the 320. Overall a solid showing, but less than I wanted.

Box squat was feeling good today.  I feel much stronger under the bar than I have in a long time.  Ten reps at 220 was a grind, but I had it.

Accessories felt much better today, and my RPE was way down compared to how I usually feel.  Rows felt great, and the front squats were very dialed in today. I even pushed the weight up another 10# on the front squats.

Yoke Bar Stepups were the most stable they’ve ever been since I started them. Monster good mornings felt great and I pushed the weight up another 10# here as well.

For my finisher, I did 75s tire flip rounds.  My numbers were much better than last time, and I was feeling explosive again.  In fact, I felt so good and it was reasonably warm out, so I went and ran 2 miles unweighted.  I was happy that so early in the season I’m down under ten minute miles.





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