2017-01-02


Posted on January 3rd, by dwalczak in Pam's Training Log. Comments Off on 2017-01-02

Monday, 1/2 8 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 3+, 95 x3, 110 x3, 125 x10

Speed Axle Clean & Press – 60s, 90# x 9

Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L

WG Pullups – 4 x 10, ½” band, ½” band, ½” band, BW quad plus 2 doubles

Double Dumbbell Press – 4 x 10, 40, 40, 40, 40

3 Way Shoulder Raise – 4 x 10, 10, 10, 10, 10

Hanging Leg Raise – 4 x 10, 10, 10, 10, 10

First training session of 2017 is in the books – and the shiny new training log.  Feeling better about axle clean & press.  I was able to double overhand comp weight for a slow 10 on my axle.  Since mine is a little oversized, I’m feeling like the comp weight will be no big deal.  On the speed axle, I only got 9 at 90#, so I’ll be hitting that weight again next time.

Circus dumbbell also went well even though I realized after the last set that I never chalked my shoulder.  I was wondering why I felt like the db was sliding around…duh.  I did manage 70 for 10 on both sides, which is a huge improvement on the left.

On my wide grip pullups, I increased my unassisted count to 4.  I’m very happy with my progress here.  The double dumbbell presses were tiring.  On 3 way shoulder raise, I increased the weight a bit.  Good burnout with those.  On Hanging Leg Raises, I’m still working to get toes to bar every rep.

I skipped the finisher today because my shoulders were feeling a little crunchy after all the reps.  Also, it was sort of a holiday, so I wanted to go home early.  A great way to start off 2017.  Big goals this year.





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