2017-01-09


Posted on January 12th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-09

 

Monday, 1/9 7 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5/3/1+, 100 x5, 120 x3, 130 x5

Circus db Press– 3 x 5/3/1+, 60 x5, 65 x3, 75 x8 R, 75 x2 L

WG Pullups – 5 x 10, ½” band, ½” band, ½” band, ½” band, BW 5 plus 5 singles

Double Dumbbell Press – 5 x 10, 40, 40, 40, 40, 40

3 Way Shoulder Raise – 5 x 10, 10, 10, 10, 10, 10

Hanging Leg Raise – 5 x 10, 10, 10, 10, 10, 10

Axle is starting to get ornery at this weight.  Some of that is I just did the pressing medley at approximately competition weight on Saturday for events day.  My shoulders were feeling it today and so I got 5 and called it.

Circus dumbbell went better than expected, with 8 on the right side.  Only 2 on the left, but the shoulder was sore and I decided not to tempt fate.

Wide grip pullups are coming along nicely.  I managed 5 consecutive reps unassisted, which is a PR.  Then I was tired, so only managed singles after that.  The double dumbbell press is work and smoking out the shoulders.  I’ll drop these from the next cycle and pick them up again after the competition.

3 way shoulder raise was tough, but I feel like it is helping.  On the HLR I’m getting toes to bar on nearly every rep, so feeling good about that.

I decided to do some shoveling outside to work on my cold weather training instead of a normal finisher.  It was cold!





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