2016-06-23


Posted on July 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-23

Thursday, 6/23

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 165 x8, 195 x6, 225 x4, 255 x2, 225 x4, 195 x6, 165 x8, 155 x10

Front Squat – 3 x 10, 110, 110, 110

Wide Grip Pullups – 3 x 15, blue, black, black

Hammer Lunges – 3 x 10, 10, 10, 10

Cossack Lunges – 3 x 10, 20, 20, 20

CoreBlaster Hip Raise Situps (paused) – 3 x 15, 15, 15, 15

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

So this four days in a row stuff is hard.  RDLs felt good, but not as light as I would hope.  This recovering from a heavy meet stuff always takes longer than I want.

I cut the front squats to 10 reps and will build from there.  I superset the front squat with pullups, and had to go to the bigger band.

Then I paired hammer lunges with Cossack lunges.  I can tell they will help with my mobility, as by the end of the third set my range of motion was greatly improved.

Hip raise situps were easier than expected and I paused every rep.  Might have to weight these soon.

Sandbag sprints are still hard though.  As ever, I’m working on pick speed.





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