7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 3x4-6, 20x1; 2:00 rest
B. 1-arm DB row, 3x6-8/side, 20x1; :60 between arms
C. 1-arm farmers walk, 2x20-30m/side; :90 between arms
+
4 sets:
:20 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:10 walk rest
+
3 rounds not for time:
4-8 weighted glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
7 sets complete
PM
A. 105-115-125(4)
B. 40-45-50
C. 20m/20m-20m/20m with 120#
+
complete with 90# on prowler
+
complete
10# GHR
AM session was really enjoyable today, I highly recommend the John Williams pandora station for AM aerobic sessions.
Overhead squats felt good today, I definitely could have done 6 reps at 125 but I started with my grip WAY too narrow. It was like Lauren Fisher at the 2014 CrossFit Games narrow. The weight never felt heavy, I just tipped forward in the bottom of the fifth rep because my grip was so off.
 |
| This is what my grip felt like today, except my weight was a respectable 125 |
DB rows were fine as per usual.
Farmers carry was the literal worst as per usual.
Prowler sprints got pretty tough the last two sets, I'm definitely going to have to drop down in weight after this week, I was losing speed the last 5 seconds.
I felt much better energy-wise today, I went back to eating normally and it's nice to not feel drained and tired. I'm going to take a week to eat as normal and still weight/measure everything then send it over to Stephen. Having a six pack is for the birds.
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