The first day the Prowler showed up on my doorstep over a decade and a half ago, I assumed you would start that bugger off at 90 lbs, and run it no less than 40 yards, and then go up from there as you got into better shape.
Well, I'm out running the FREAKING frame only and getting whooped by it.
I escalated the weight 30 lbs and feel even worse.
Well, after weeks of weaks (see what I did there with improper English?) I decided to "fuck it" and put the two 45's on it and just man the fuck up.
After the 4th sprint, mind you, I'm sucking wind, I have a breakthrough idea!!!
The days of those 90 lbs +, Prowler pushes were done in "Teams" AND in only one direction. So those days that have gone by??? Yea, they were 40-yarders (or 50) and there was usually no less than a three-person rotation to rest, and here I am hop'n and pop'n 80 yards with enough rest to yell to the Prowler Gods "I have this, Motherfuckers"!!!
So as I type this Coaching Log, I'm feeling PURDY dang good about moi'!
Today's Training:
Cycle: 26 mins
Prowler: 10x80 yards
The change from incline to decline and then back to incline of the following exercises is weird and fun at the same time. Make sure you do a few warm-up sets to "reset" your movement patterns. There is no need to drop a shit ton of weight in your lap or face.
DB Incline Press: Start at the 15 lbs and go up 10 lbs every set until you reach a HARD 8 reps. Then do TWO more sets at the heaviest weight
Decline Barbell Chest Press: Work up to a demanding six reps. Then do four more sets at the that weight
Incline Barbell Chest Press w/ Isometric hold: Set one set of spotting pins just above the chest and the other ones 2/3rds of extension. From the bottom pins, press the weight up into the "restraining" ones and contract as hard as possible for a three count. 5x5 You won't need a lot of weight (but I did anyway)
DB Lateral Raise: 4x10
Band Pull-a-parts: rep out until your posterior delt explodes