- Hang Clean: 135/145/155x10 total
- Bench (Squat Bar): 105/125/155x5
- Snatch-grip RDL: 2x15
- Pull-ups: 2 sets of 5x3
- Fat Mans: 2x15
- Push-ups: Floor - 2x5/Elevated - 2x10
- Prowler: 1/2 mile w/50lbs
I think I found my sweet spot with Prowler weight. Adding 50lbs put me right around 20 minutes for a 1/2 mile. It didn't kill me, but it sucked.
Really feeling good about the multiple movements in a workout. I love the simplicity of just doing 3-4 movements. I'm also liking the idea of working towards a goal. I kind of always shoot for a minimum of 50 reps with most of my assistance work. If I limit myself to 2 sets it'll force me to really push the movements in order to get to 50.
It's been a nice change and it's put a bit of competitiveness with myself back into things. I'll ride the lightning while I can.
When you say you push the prowler for 20 minutes, is that continuous? Or are you breaking it up in segments while you push it for 1/2 mile?
The first few times I would just push until I needed a break. Then I figured if I set a distance (50 steps - or whatever you choose) I could be more consistent with my rest/effort. I also tried setting a point goal. So, I start on the corner of the field. Our field and track has all kinds of marks on it. So, I'd start in the corner and push it to the middle of the turn. Then middle of the turn to the other corner. Corner to the 50 yard line, etc... The distances were consistent, but different. Then the 50 step idea came to me and that's what I've done the most. I could figure out how many 40 yard pushes would equal 1/2 mile and do it that way, but going around the field keeps me honest and when people see me doing it they think I'm crazy. Hahaha!
Hope this helps.