Emme’s Training Log: Week of 4/21/13

An insanely busy work schedule this week has left me with little time to do anything else.  I have been getting my training in,  but I swear I have done some of it in my sleep.  So, bear with me on this one.  I doubt it is going to be as insightful as some of the previous posts but here goes…

Sunday, April 21, 2013

Dynamic Warmup

Airdyne Sprints

Turkish Getups

Cooldown and Breathing

Monday, April 22, 2013

Foam Rolling and Dynamic Warmup

1) Standing Hurdle Jumps – 28 in, 32 in, 36 in x2 (almost – see the video below.)

The 36 in jumps today were technically fails, but they were better fails than the week before.  They say try and fail and then try again and fail better, right?  Learn a little bit from the first fail, and don’t make the same mistake again.  Maybe this is just an attempt to make myself feel better.  It is half-way working.

2) Sumo DL 3×3 – 160 lb, 175 lb, 185 lb

3) Tempo SSB Back Squats 3×8

4a) GHR 3×10

4b) 1/2 Kneeling Cable Chop 2×12

5a) 2 KB Single-leg RDL 3×8

5b) Triceps Pushdown 3×10

Tuesday, April 23, 2013

Dynamic Warmup

Heavy Sled Pulls

Heavy Prowler Pushes

Cooldown and Breathing

Wednesday, April 24, 2013

Foam Rolling and Dynamic Warmup

1) Med Ball Chest Passes

2) Bench Press 3×3 – 85 lb, 95 lb, 100 lb

3a) Seated Cable Rows 4×6

3b) Pushups AMAP from the floor, 2×8

4a) Front Foot Elevated Split Squats 3×10

4b) KB Overheads with Leg Lowering 2×12

5a) KB Swings on the minute x6 – 24K

Thursday, April 25, 2013

Dynamic Warmup

KB and Powerblock Circuit

Turkish Getups


Friday, April 26, 2013

Foam Rolling and Dynamic Warmup

1) Heidens

2) Back Squat 3×5 – 125 lb, 135 lb, 135 lb

3a) Barbell RDL 3×8 – 95 lb, 105 lb, 105 lb

3b) DB Bench Press 4×8 – 30 lb, 30 lb, 35 lb, 37.5 lb

4a) Hipthrust to Single-leg Support 3×12

4b) Quadruped Walkouts – 3×3

5) Real Rows 2×8

6) Tornado Ball 15 sec on 30 sec off x8

Friday night’s activities included a heated ping-pong tournament (yes, with seeds and a losers bracket and everything) at our buddy’s house.  We take our table tennis seriously around here.  🙂  After a couple hours, Zach Moore was the undefeated tournament champion.

Saturday, April 27, 2013

Off Day

Played 9 holes of golf with Zach and our friend JB who were nice enough to let me tag along.  I played pretty well actually.  No joke though, I needed my powerlifter rest periods.  Golfing is like 2 hours of nonstop action.  I was ready for a nap when we got home!


One more week of this training program!  Always excited to see what Zach comes up with on my new programs!


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