monday pushing the envelope

Week XI, Workout A

Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time.

Quad/Ham/Hip/Calf Mobility

Shoulder Mobility

Wrist and Forearm Mobility

Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; reverse curls; curls; presses; bent over rows; bench. These are interspersed with squat sets. See below.

Squats: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 220 / 3 x 5 x 230 (PR). T-Bone observed these, and cued me several times to keep my chest up on the way down, which helps, but also adds some challenge. Not on every rep, but on many of them, my weight is pitching forward onto the balls of my feet (out of mid-foot), causing my heels to lift slightly, and/or causing me to have to “good morning” the lift out of the hole. I.E. my back is too horizontal. But I’m not resetting until I actually fail to stand up a lift.

Push-Ups: 3, 3, 3, 3, 3

Pull-Ups: 3, 2, 2, 2, 2

Plank Holds 90s, 90s, 90s

3 rounds of:
50 meter Prowler Push (+20 lbs); 10 deep breaths through nose then immediately,
50 meter Prowler Push; then immediately 100 jump rope single unders
Rest 1 minute between rounds

Total Time: 9:06

It was nice to be able to do the prowler… for the first time! My arm held up well. I will add 5-10 lbs for my next prowler workout.

Let me know what you think...