WS4SB Day 1 Week 1


20KG x 5,5,5

22.5KG x 5

DB Floor Press

6KG 2 x 15

DB Row (12 e/s) 10KG DB s/s with Facepulls 3 x 12

DB Shrugs

3 x 8

DB Curls

3 x 8 

Prowler + 20KGs x 6 runs 

Would have liked to do more conditioning but a guy decided to use the track to do tyre flips WHILE I was clearly using the prowler. Didn’t have to time to wait around for him to finish super setting his tyre flips with whatever the hell else he was doing. 

The 10 Commandments of Pushing the Prowler

I. Thou shalt use The Prowler as thy main conditioning tool. Thou shalt not use false conditioning methods (treadmill, eliptical, spin bike, etc.) before The Prowler.II. Thou shalt keep thy hips down and thy strides short.

III. Thou shalt not use less than 45 pounds per side if thou art a man, 25 pounds per side if thou art a woman. 

IV. Thou shalt not puke in the gym

V. Thou shalt not be a “conditioning queen,” as Jim Wendler doth say, and ignore thy strength training in efforts to get thyself “ripped”.

VI. Thou shalt not get so fat that thou cannot do 10 sprints of 40 yards with 45 pounds per side (25 pounds if thou art a woman) and strict 60 second rest periods. Such are the minimum requirements for Prowler Brotherhood. 

VII. Thou shalt not use rain, snow, heat, cold, hail, famine, plagues of locust or Horsemen of the Apocalypse as excuses to not push The Prowler.

VIII. Thou shalt ALWAYS provide a “Gentleman’s Turn” for the next person in line to push The Prowler. We don’t care how gassed thou art. Thou pushed it, thou turn it.

IX. Thou shalt NEVER GIVE UP.

X. Thou shalt not use the low handle unless thou art an absolute psycho.


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