2016-06-28


Posted on July 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-28

Tuesday, 6/28

Warmup – Dynamic stretching, light Prowler sprints

Push Press with Fat Gripz – 70 x10, 85 x8, 95 x6, 115 x4, 125 x2, 115 x4, 95 x6, 85 x8, 70 x10

Box Squat – 110 x10, 130 x8, 150 x6, 175 x4, 195 x2, 175 x4, 150 x6, 130 x8, 110 x10

Db SOHP – 4 x 12, 8, 10, 12, 12

BB Row – 4 x 20, 135, 135, 135, 135

W Press – 4 x 15, 5, 5, 5, 5

KB Swings – 4 x 20, 50, 50, 50, 50

Scap Retraction – 4 x 15, 30, 30, 40, 40

SS Yoke Bar Good Mornings – 4 x 20, 65, 65, 65, 65

External Rotation – 4 x 15, 5, 5, 5, 5

Split Squat – 4 x 10, 40, 40, 40, 40

HLR – 4 x 15, 15, 15, 15, 15

Barbell Rollouts – 4 x 10, 10, 10, 10, 10

Stone Squats – 4x(1:00/0:30s) 50#, 33, 29, 32, 31

Back from vacation into a double session today.  Push press and box squat went well.

Then, I superset each accessory with one from the other session to get through the workout quickly. Everything felt great, and I always feel better coming back from vacation into a solid session.

I just did the one finisher, stone squats.  I was happy with my average of over 30 reps per minute.  I’ll need to start using a real stone again soon.





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