2016-06-20


Posted on July 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-20

Monday, 6/20

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 80 x8, 90 x6, 105 x4, 120 x2, 105 x4, 90 x6, 80 x8, 70 x10

Db SOHP – 3 x 12, 8, 8, 8

W Press – 3 x 15, 5, 5, 5

Scap Retraction – 3 x 15, 25, 25, 25

External Rotation – 3 x 15, 5, 5, 5

HLR – 3 x 15, 15, 15, 15

OH Keg Carry – 86, 86, 86, 86

Starting a new program today.  Something a little different to give myself a break from all the heavy work from Nats prep.

Did some push press with the fat gripz.  I still hate it, but it’s good for me.  At least it felt light and crisp.

It’s amazing how hard the dumbbell shoulder work was.  They were super light weights, but I was feeling it by the end.  W presses are no joke.

I put good old scapular retractions back into the program.  Feels good to get them moving again. And the external rotations as well.  A little shoulder rehab blast from the past.

Hanging Leg Raises were harder than expected but I am glad to get more ab work in this program.

I finished with some light overhead keg carries.  The sloshing was not so much of a challenge as I expected. I guess the overhead yoke carries are paying off.





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