2016-10-03


Posted on October 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-03

Monday, 10/3 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x7

Speed log, clean every rep – 95 x 10 in 60s

db SOHP – 3 x 3+, 20 x3, 30 x3, 40 x8 R, 7 L

WG Pullups – 4 x 10, Purple, purple, purple, negative

Super Ram Bench – 4 x 10, 165, 165, 175, 175

Bradfords – 4 x 10, 45, 45, 50, 50

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 15, 15, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 205, 215

Log is my friend, but we need to get reacquainted.  I hit 130 for 7 but wanted more.  I think part of my problem is that I’m out of practice holding the rack position.  That will come back as I get deeper into the program. Speed log is solid and I’ll keep pushing that.

Db SOHP is progressing and I don’t love it, but strong shoulders make pressing power.  Lefty needs work to catch up to righty.

WG pullups are solid. I’m working on slowing down the negative set.  Super Ram bench is coming back.

Bradfords, hanging leg raises and db flys were solid. Just grinding along with those

I finished with some overhead yoke walks.  I really like these to help with my overhead stabilization. Not a bad day, just working on getting back into competition shape.





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