2016-11-09


Posted on November 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-09

Wednesday, 11/9 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 275 x5, 325 x5, 365 x15

Front Squat – 3 x 5+, 135 x5, 155 x5, 175 x10

BB Rows – 3 x 10, 185, 185, 185

CB Hip Raise Sit ups – 3 x 10, 10, 10, 10

Hammer Lunges – 3 x 10, 20, 20, 20

Monster Good Morning – 3 x 10, 145, 145, 145

So I have feels and its leg day.  The best day for feels.  Feels are best processed by deadlifting so hard that the building shakes.  365 for 15 will do that.  Honestly, I wasn’t sure how pulling heavy would go, but I guess its ok.

Front squats were solid with 175 for 10.  I’m feeling much improved here, driving off both legs symmetrically. I still need to focus on it though.

Barbell rows felt great.  Hip raise situps need to have more reps, but I forgot.

Hammer lunges felt solid and the monster good mornings felt great.

I did not schedule a finisher today.  I was up late last night, and early this morning, and it seemed like a bad idea.  I’ll get back to it next time.





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