2016-07-11


Posted on July 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-11

Monday, 7/11

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 100 x8, 110 x6, 125 x4, 145 x2, 125 x4, 110 x6, 100 x8, 70 x10

Db SOHP – 4 x 15, 12, 15, 15, 15

W Press – 4 x 15, 5, 5, 5, 5

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

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

HLR – 4 x 15, 15, 15, 15, 15

Loadable db – 35 x 5/5, 55 x 5/5, 65 x 5/5

2 mile unweighted run

Today starts week 4 of this program.  I am ready to get back into my regular scheduled training after this next meet. I’m hungry to compete again and get back to better nutritional discipline.

Push press with the fat gripz is not my favorite.  I think the actual axle will be just a little easier on me because it will be a consistent thickness. This didn’t feel heavy, but it was definitely tough on my shoulders.

The shoulder press is coming along.  Between these and the W presses, I had a great shoulder pump. Scap retractions are solid and the external rotations are coming along. My shoulders are responding well to all the TLC. HLR is still a little challenging.

I changed the finisher to the Loadable db to get a little more practice.  It’s in both of the next meets I’m doing, so I should stay current on it. Then I went on a 2 mile run just to get some extra calorie burn.  It’s been a bit of an overly indulgent nutritional environment lately.





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