2016-11-28


Posted on November 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-28

Monday, 11/28 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 155 x3, 175 x5

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 12, 115

Axle Clean & Press – 3 x 3+, 80 x 3, 95 x 3, 105 x 10

Wide Grip Pullups – 4 x 10, Black, black, black, bw double + 8 singles

Bent Press – 4 x 10, 40, 40, 40, 40

Seated Db Clean – 4 x 10, 12, 12, 12, 12

Front Raise – 4 x 10, 15, 15, 15, 15

Rear Delt Raise – 4 x 10, 25, 25, 25, 25

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Row 10 minutes 2485m

Still kind of bummed about the holiday setbacks, but moving forward now.  Bench was ok, not as many reps as I wanted, but not too bad either.  The wide grip and close grip sets were solid.

I added in some light axle clean and press just to get some practice with the implement.  It most certainly needs work.

Wide grip pullups are continuing to improve and I got an unassisted double on the last set.  The bent presses went well and I should go up there next time.

Seated dumbbell cleans, front raise and rear delt raise were a grind, but I got through.  I finished with the bodyweight skull & push-up finisher that gives me a great pump, and I even did the last few rounds as floor pushups.

Then I decided to row and test my conditioning.  I was a little frustrated with myself to come up 25m short of 2500 in ten minutes.  I’ll get that back soon.





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