7/15/2015

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

PM
A. Overhead squat, 3x3-4, 20x1; 2:00 rest
B. 1-arm DB row, 3x5-7/side, 20x1; :60 between sides
C. 1-arm farmers walk, build to a very heavy 15m/side
+
4 sets:
:25 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:35 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raise, 30x1
10-12m handstand walk
:20 L-hang from bar accumulation

AM
7 sets complete

PM
A. 125-135-145
B. 45-50-55
C. 130#/side
+
complete with 70# on prowler
+
complete
8# for GHR


WHAT A DAY. It's amazing how life can be such a roller coaster, one day things can be so terrible and the next day everything can be solved with a civil conversation. I really prefer when people are direct with me, it's so much easier to accomplish things that way. 

I guess I should preface this post by saying I was in a much better mood during training today. It was a complete 180 from yesterday. I was able to sit down with my boss this morning, address all my concerns and the concerns of the athletes, and we reached an understanding. I'm so relieved and so are the athletes. Things are going to continue as normal and no one is going to leave. I'm so happy and thankful to be the coach of people who truly care about their progress, it's awesome. Being a coach is the coolest! 

AM session was enjoyable as usual, I really like doing the around the world set up and changing movements every :60. 

Overhead squats were mehhhhhh not the best. The weight isn't the problem but it's just so uncomfortable on my wrists. I guess I need to tweak the way I hold the bar overhead? I've always disliked overhead squats and I don't think this will ever change. Sigh. 

DB rows were good. I got a good "pump" as Alex would say. 

1-arm farmers walk was awful. I legitimately feel as though I'm having a stroke when I do this. My whole body sort of twists in weird positions and my legs stop working. I started with 120 and then went to 130. The right arm was okay but it was really difficult with the left arm. As I was carrying it with the left arm Heather was watching me struggle and goes, "that looks heavy" and I was like "IT IS!" and that's when I knew it was time to call it. I don't think I could have gone any heavier than that without tipping over or pooping my pants. 

Prowler sprints were TERRIBLE. OMG. 25 seconds felt like an eternity. I definitely went too heavy still, the first two sets were really fast but on the third and fourth set I slowed way down during the last 5-7 seconds. I will definitely go lighter next week. I legit almost puked when these were over. I just remember trying to put the prowler away while trying not to puke and deliriously waving to Stephen as he drove up. Or maybe that was a hallucination. I was pretty out of it. 

The not for time stuff was fine, although it was difficult to do this after the prowler sprints. I like the L-hang from the bar much better than L-sits.