7/1/2015

AM
7-8 sets easy:
:60 row
:60 FLR
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x1-2, 42x1; 2:00 rest
B. 1-arm DB row, 3x8-10/side, 20x1; :60 between sides
C. 1-arm Farmers walk, 3x30-40m/side; :90 between arms
+
5 sets:
:15 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:45 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation

AM
7 rounds complete

PM
A. 125-135-145-150
B. 35-40-45
C. Complete w/110#
40m/40m-40m/35m
+
complete w/90# on prowler
+
complete


Overhead squats were pretty good today, I just wish these weren't so hard on my wrists. I was happy I worked up to 150 for two reps, tempo felt solid today.

DB rows were good as usual.

I think the 1-arm Farmers carry is one of the hardest and worst things I have to do all week. Seriously. This is just very difficult. I was hoping to only go up by five pounds this week but the weights didn't fit! Dammit. I ended up putting five pounds on each end and going up ten pounds. I wish there was a way to do this without my knuckles rubbing into my leg while I'm carrying it but I think it's unavoidable. 

Prowler sprints were rough today, it's amazing how much of a difference five seconds makes. I stuck with the same weight as last week, I'll probably be able to use 90# on the prowler for one more week and then I might have to drop down in weight so my foot turnover doesn't slow down. 

Overall a solid day of work.