2016-12-19


Posted on December 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-12-19

Monday, 12/19 Deload Week

Warmup – Dynamic stretching

Axle Clean & Press Every Rep – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

Axle SOHP – 8 x 3 on 1:00 intervals, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3

Double Dumbbell Press – 8 x 3 on 1:00 intervals, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3

Wide grip Pullups – 2 x 10, green, green

Rear Delt Raise – 2 x 10, 20, 20

Deload week is finally here.  I’m at about 95% healthy and recovered from being sick. I am still deloading as planned, and I probably still need the break.

The axle felt solid today, and fairly explosive.  I did the SOHP with the axle also.  I’m hoping that getting my hands on it more will help me like it better.

I added some light double dumbbell pressing into my EMOM speed work, and they felt solid.

I finished up with a couple of sets of banded pullups and rear delt raise, then took some time to stretch and foam roll.  All in all a solid Deload day.





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