8/5/2015

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

PM
A. Overhead squat, build to a 1RM
B. 1-arm DB row, 4x2-3/side, 20x1; :60 between sides
C1. Barbell farmers walk (both arms) 2x15-20m; :60 rest
C2. Handstand walk, 2x40', :60 rest
+
5 sets:
:10 prowler sprint w/straight arms, add a little weight
1:50 walk rest
+
3 rounds not for time:
4-6 weighted glute-ham raises, 20x1
:20 L-sit on parallettes accumulation 
3 dead hang to inverted

AM
7 sets complete

PM
A. 200 (PR + 15)
B. 65-70-75-80(2)
C1. 70#/side both sets
C2. complete
+
complete w/100# on prowler
+
complete 
15# DB for GHR


Excellent day! I was definitely not expecting the overhead squat PR. For the past few weeks my overhead squats have not felt strong at all, I was only expecting to hit 175-180 today. I tried to work up to my max as quickly as possible, I was making 20 pound jumps. I hit 180 pretty easily so went for 190 and got it. I asked Austin if I should just go for 200 and he said yes. I really surprised myself on the behind the neck jerk, it wasn't difficult at all. Once I was in the bottom of the squat I could feel myself starting to rock forward on my toes. I stood it up and immediately dumped it. I was afraid it didn't count because I only showed a few seconds of control at the top before I dropped it, but I showed the video to Stephen and he said it was fine. PR! It's pretty sweet to have a 200 pound overhead squat, never thought that would happen any time soon. 

DB rows were fine as per usual.

The barbell farmers carry might be one of the most frustrating movements I've done so far. It takes so many attempts to get those fuckers balanced and steady. It probably took me at least 6 attempts before they were balanced enough for me to walk with them. Joel was watching me struggle and had a good laugh. GLAD YOU FIND THIS FUNNY, JOEL. Handstand walk was slow today, I broke both sets around 30'. 

Prowler sprints felt so short! Ten seconds is the best! I added 10 more pounds from the last time I did ten second sprints. 

Not for time stuff was better today, although I'm pretty worried about the L-sit at the competition, my L-sit is pretty weak.