2016-12-28


Posted on January 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-12-28

Wednesday, 12/28 5+

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 5+, 235 x5, 275 x5, 305 x10

Front Squat – 3 x 5+, 150 x5, 165 x5, 180 x10

DB Rows – 3 x 10, 80, 80, 80

Tire Step-ups – 3 x 10, 60, 60, 60

CB Hip Raise Sit ups – 3 x 12, 12, 12, 12

Seated Good Morning – 3 x 10, 105, 105, 105

Sandbag Picks – 4 x (1:00/0:30) @ 130, 5, 6, 6, 6

Feeling good on leg day today.  Haven’t pulled from the floor in a while, but I’m coming off a cycle that included deficit pulling, so this is feeling great.  Hit 305 for an easy 10 reps.

Then I hit front squats and also felt great.  180 for ten also fairly easily.

Went on to dumbbell rows.  Working those lats hard lately.  I did the yoke stepups with these, and they were not as hard as I remember.  I’ll have to go up here.

The hip raise situps are also easier, and I upped the reps a bit.  Seated good mornings are tough, but I am really liking them lately.

I finished off today with some sandbag picks.  I like this drill as it makes me work speed more and I get lots of picks.  Feeling solid as I finish out the year.





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