6/24/2015

AM
6 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x2-3 @42x1; 2:00 rest
B. 1-arm DB row, 3x10-12/side, 20x1; :60 between sides
C. 1-arm farmers walk, 2x40-60m/side; :90 between arms
+
5 sets:
:10 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:20 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 20x1
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
complete

PM
A. 115-125-135-140(2)
B. 30-35-40
C. 50m/side-50m-40m w/100#
+
complete w/90# on prowler
+
complete
10 GHR
10m HSW


Meh. Today was alright. Overhead squats were really tough, my shoulders were very tight. That tempo is a bitch, the 2 second hold in the bottom got pretty hard once I reached 140. 

DB rows were good, my forearms looked jacked as hell when I was done. 

1-arm farmers carry was rough, only because it's so uncomfortable and awkward to carry that thing. It always causes my knuckles to rub against my thigh when I'm carrying it and it hurts! And there's really no way around it either. The right arm was fine but the left arm was tough, my left hand is still sort of tender from when I ripped it last week and I could feel it being pulled as I was carrying the thing(I forget what it's called....). It was uncomfortable but whatevs, gotta suck it up. 

Prowler sprints were fine, :10 isn't bad at all. I was able to hit a good speed right away. I actually missed prowler sprints in a weird way, although I'm sure I won't be saying that in a few weeks when they're up to :20. 

Not for time stuff was okay, my hips were super tight during this, especially on the L-sit. Shoulders felt tight on the handstand walk. L-sit was broken up into 3 sets if :10 each time, I don't know if I'll ever be good at this.