2016-12-26


Posted on December 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-26

Monday, 12/26 9 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5+, 90 x5, 105 x5, 120 x10

Speed Axle Clean & Press – 60s, 80# x 11

Circus db Press– 3 x 5+, 50 x5, 60 x5, 65 x10 R, 65 x10 L

WG Pullups – 3 x 10, ½” band, ½” band, BW triple, double, 5 singles

Double Dumbbell Press – 3 x 10, 30, 40, 40

3 Way Shoulder Raise – 3 x 10, 8, 8, 8

Hanging Leg Raise – 3 x 10, 10, 10, 10

Overhead Yoke Carries – 3x(2x 45’), 195, 215, 235

Coming off some bad nutrition for the holiday, but feeling solid.  This cycle, I’m working my two least favorite pressing implements: axle and circus dumbbell. Both are in a pressing medley – with the log – in my comp in 9 weeks.

Anyway, I’ve been working on improving my double overhand axle cleans.  Pretty sure I can double overhand the weight in the next comp, but don’t have nats weight double overhand yet.  Hit 120 for 10, and felt pretty good. I hit a speed round with 80# and got 11.  Not bad, but I need to get faster.

Circus dumbbell went pretty well also.  Hit 10 on both sides, and actually felt better on the left side for a change.

Wide grip pullups felt solid, and I finished with a triple and then a double bodyweight before finishing the set with 5 singles.  The double dumbbell press at 40# was work.  Rounded out my accessories with some 3-way shoulder raise and hanging leg raise.  Solid work all around.

My finisher today was some overhead yoke carries. Only went up to 235, but felt very solid with it.  All in all, a good first pressing day of this cycle.





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