Emme’s Training Log: Week of 4/7/13

Sunday, April 7, 2013

Foam Rolling and Dynamic Warmup

1) Standing Hurdle Jumps – 24 in, 28 in, 32 in, 32 in

This week was a little bit of a standing hurdle jump deload so no 36 in hops for me today.

2) Sumo Deadlift 3×5 – 135 lb, 145 lb, 150 lb

I am back to my sumo style DLs!  I had gotten used to conventional, and was more comfortable with them than in the past.  However, sumo just feels like a much stronger position for me.  Gonna keep it fairly easy this program, and go up (hopefully way up) from there.


3) Tempo SSB Back Squats 2×10 – 65 lb, 65 lb

Not real sure what I did to piss Zach off to get these on my program!  🙂  Seriously though, these things are brutal!  At the end of the video, I turn my head away from the camera… so you can’t see the tears in my eyes!  I need more stability and control though, and Zach swears this is the way to get it.


4a) Glute Ham Raise (GHR) 3×10

4b) ½ Kneeling  Cable Chop with a Rope 2×8

5a) 2 KB Single-leg RDL 2×8

5b) Triceps Push-down 3×12


Monday, April 8, 2013

Dynamic Warmup

Heavy Sled Pulls

Heavy Prowler Pushes



Tuesday, April 9, 2013

Dynamic Warmup

Airdyne Sprints

Turkish Getups



Wednesday, April 10, 2013

Foam Rolling and Dynamic Warmup

1) Medball Chest Pass

2) Bench Press 3×5 – 65 lb, 75 lb, 80 lb

Easing back into barbell bench press mode and grooving out my pattern again.


3a) Seated Cable Row 3×8

3b) Pushups 3×10

The first set I was supposed to do as many pushups as possible from the floor, but for some reason whenever I got into the pushup position, I was unable to hold myself up due to a bad pain in my right hand/wrist.  WTH?  I told Zach about it, but he only had time to look at it for a second because he was busy with clients so I just did 3 sets of incline pushups.


4a) Front Foot Elevated Split Squats 3×8

4b) KB Overheads with Leg Lowering 2×12

5) Heavy KB Swings 4×10 on the minute


Thursday, April 11, 2013

Dynamic Warmup

KB Circuit – Swings, Front Squat, Bent Over Row, Floor Press

I should probably call this my KB/Powerblock Circuit now since we have those to add into the fun!

Turkish Getups



Friday, April 12, 2013

Foam Rolling and Dynamic Warmup


1) Heidens

2) Back Squats 3×5 – 95 lb 115 lb, 115 lb

3a) Barbell RDLs 2×10 – 95 lb, 95 lb

3b) DB Bench Press 3×10 – 25 lb, 30 lb, 35 lb

4a) Hip Thrust to Single-leg Support 3×10

4b) Quadruped Walkouts 2×3

5) Real Rows 2×10

6) Tornado Ball 15 sec on/60 sec off x7 rounds


Saturday, April 13, 2013

Off Day

Zach and I went to Sky Zone Indy – the wall-to-wall trampoline place – jumped around, did some back flips, and played some dodgeball with a mother and daughter that Zach trains at IFAST and a bunch of their family.  So much fun!  Thanks for the invite Ann and Ellen!  And a very Happy Sweet 16 to Ellen!


If you have been paying close attention and remember from last week that my goals were going to be changing up soon, you probably noticed that this program has me back to the three big lifts – squat, bench, and deadlift.  (If you didn’t notice or remember, that is totally fine.  I am more of a just-look-at-the-pictures-and-hit-the-highpoints type of girl myself. 🙂 )  So, does that mean I am planning to compete again?  Yes, it does… sort of.  On July 27th, IFAST is holding its very own unsanctioned powerlifting meet, and I will be there competing with a bunch of my IFAST friends!  This should be such a fun day, and I am so excited!

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