2016-11-23


Posted on November 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-23

Wednesday, 11/23 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 305 x3, 345 x3, 395 x10

Front Squat – 3 x 3+, 150 x3, 165 x3, 185 x10

BB Rows – 4 x 10, 185, 185, 185, 185

CB Hip Raise Sit ups – 4 x 15, 15, 15, 15, 15

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

Monster Good Morning – 4 x 10, 145, 145, 145, 145

Stone Squats – 4x(60s/30s), 122#, 12, 8, 9, 9

Feeling pretty good on leg day today.  These 18” deadlifts are going pretty well and I was happy with 395 for 10.  Excited to be pushing the weight again with these.

Front squats feeling solid and I hit 185 for 10 as well.

Rows and hip raise situps were good.  Just grinding through.

Hammer lunges and monster good mornings were also a grind, but I put in the work.

I finished with some stone squats with the 122. Not my best performance, but not my worst either.  I’ll take it.  Now to endure the holiday, and come in ready to go on Saturday.





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