2016-11-30


Posted on December 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-30

Wednesday, 11/30 B Week

w/u – dynamic stretching, prowler sprints

2” Deficit DL – 3 x 3+, 245 x3, 285 x3, 315 x6

Squat – 3 x 3+, 150 x3, 170 x3, 200 x10

Db Row – 4 x 10, 80, 80, 80, 80

Core Blaster Rainbows – 4 x 10, 10, 10, 10, 10

Split Leg Bulgarians – 4 x 10, 20, 20, 20, 20

Seated Good Mornings – 4 x 10, 95, 95, 105, 105

Sandbag pick + 3 steps – 4 x (60s/30s), 4, 2, 5, 6 @ 130

Feeling good about my pulling today. I hit 6 at 315 on the 2” deficit deadlifts.  Pretty sure that’s a PR, but I don’t do deficits all that often.  After my lackluster performance last time, I’m happy with 6 and some left in the tank.

Squats also feeling good today, and I hit 10 at 200 pretty easily.

Rows were tough, but I ground them out. Core blaster rainbows continue to be challenging.

Split leg Bulgarians are the bane of leg day, but you don’t get better by ignoring your weak points.  Seated good mornings are also tough, but I really like them.

I finished today with sandbag picks since I’m bad at them. I definitely can tell when I get it right, but still need lots of practice.





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