2016-10-05


Posted on October 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-05

Wednesday, 10/5 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 275 x3, 315 x3, 355 x11

Front Squat – 3 x 3+, 120 x3, 150 x3, 170 x10

BB Rows – 4 x 10, 155, 155, 165, 165

CB Hip Raise Sit ups – 4 x 10, 10, 10, 10

Hammer Lunges – 4 x 10, 10, 10, 20, 20

Monster Good Morning – 4 x 10, 95, 115, 135, 135

Stone Squats – 4x(60s/30s), 122#, 11, 9, 11, 12

I’m back. I felt very strong and solid for the first time in a long time.  I finally feel like I’m actually moving in the right direction instead of just treading water.

The 18” deadlift felt great and I bumped them up some from the plan. I got 355 for 11 easy reps.

Front squat same thing, feeling strong here. 10 easy reps at 170.

Rows feeling solid and the hip raise sit ups may need to be weighted in the future.  I went up on the hammer lunges and monster good mornings.  Those are where they should be now.

The stone squat finisher felt great.  I was happy to stay so consistent with the reps.  I’m really focusing on good extension here. I’ve got big stone goals this year.





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