Hello prowler, my old friend. About the only thing new this week was the reintroduction of the prowler for some conditioning. This is not an ideal addition three weeks out from a meet, but it is what it is as I work on a small weight cut. I’m starting very easy on them and ramping up slowly. I also worked up to a 485 squat this week, which is actually a little more than my planned opener.

Monday, Nov. 23, 2020

Walk 3.07 miles

Prowler 4×90 lbs. 30 yards every 100 seconds

StrongHer warmup

Hollow Rocks 3×15 sec.

Hamstring bilateral / Calves / Piriformis / BSqat

Tuesday, Nov. 24, 2020

Walk 2.89 miles

Squats 5×135, 5×225, 3×275, 3×335, 3×380, 3×430, 1×485

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Wednesday, Nov. 25, 2020

Walk 1.46 miles

High Knees 4x 20 sec. On / 10 sec. Off

Thursday, Nov. 26, 2020

Walk 1.21 miles

Press 10×45, 5×75, 3×95, 5×115, 5×135, 5×155

Lat pull 5x10x100

Rear DB Raises 3x8x15s

Friday, Nov. 27, 2020

Walk .3 miles

Saturday, Nov. 28, 2020

Walk 1.38 miles

StrongHer Warmup

Deadlifts 5×135, 5×225, 5×315, 5×355, 5×405

Good Mornings 3x10x95

Situps 3×10

Sunday, Nov. 29, 2020

Walk 2.2 miles

Prowler 2×90#, Every 70 seconds.