2016-07-05


Posted on July 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-05

Tuesday, 7/5

Warmup – Dynamic stretching, light Prowler sprints

Box Squat – 110 x10, 140 x8, 160 x6, 180 x4, 205 x2, 180 x4, 160 x6, 140 x8, 110 x10

BB Row – 4 x 20, 135, 135, 135, 135

KB Swings – 4 x 20, 50, 50, 50, 50

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

Split Squat – 4 x 10, 40, 40, 40, 40

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

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

Box squats are feeling good. I’m finally feeling like I almost remember how to back squat heavy. Almost.

Rows feel good and it’s actually some gripwork to do such high reps.  The kettlebell swings are easy and I should go up soon.

Yoke good mornings are also getting easy.  Split squats are improving.  Barbell rollouts are still a challenge.

I’ve been hitting the light stone squats for speed and conditioning.  I can see my efficiency improving.  I’ll go up to the actual stone after my meet.

I felt good, so I went for a 2 mile unweighted run after this session.  It was slow, but felt good to move.





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