2016-07-18


Posted on July 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-18

Monday, 7/18

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 8 x 3 EMOM 65, 65, 85, 85, 85, 85, 85, 85

Db SOHP – 2 x 10, 12, 12

W Press – 2 x 10, 5, 5

Scap Retraction – 2 x 10, 25, 25

External Rotation – 2 x 15, 5, 5

1000m Row – 4:05

First day of the water cut, and a little Deload push press. I did my usual 8 x 3 EMOM with light weight, but decided I under estimated after 2 rounds and went up 20#. I’m feeling pretty good coming into the week, but I did take it easy on Saturday.

The accessories felt great, and my shoulders feel much more solid after a few weeks with more rehab/prehab movements.

Since I felt great and I’m trying to flush the glycogen out of my muscles, I finished with 1000 meters on the new rower that I picked up this weekend.  I wasn’t going totally all out since this was the maiden voyage, but I finished in 4:05. Not bad for not being on a rower in a while.





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