Warm-up:
500 m row
foam rolling
snatch long pull, power snatch (to 125)

snatch (to 145)
back squat (low-bar; 225)
5x2 back squat (safety-bar; 185)

4 rounds:
prowler (high grip, then low grip; 90#)

Messed around with the farmer's walk with 90# on each bar.

Just trying to get the body moving again. Everything felt ok, if a little weak. The safety-bar squats were horrendous; just as described by Dave Tate. Also seems to eliminate any advantage of a belt; a bit like high-bar squat in that respect. And the name seems to be a misnomer, there doesn't seem to be a safe way to bail with this bar on your back...

Prowler flu

Warm-up:
snatch technique
foam rolling

4x2 snatch long pull (65,75,85,95)
power snatch (115)
snatch (125,135,135[f])
4x2 power snatch (125[f2],3x115[f 2 reps])

3 rounds:
Prowler sprint (90#; high handles one way, then low)
sled drag (100#, backwards)

Snatches sucked, back too fatigued from the deadlifts yesterday. Should have known better. Conditioning was, uh, fun. Pulling the sled backwards after pushing the prowler did a number on my quads.

Symptoms of the prowler flu: 1) cough, 2) vomiting, 3) extreme lethargy/weakness:

Warm-up:
500 m row
snatch technique
power snatch + snatch (to 115)

5x2 snatch (5x135, f2 of last set)
3x3 back squat (215,2x220)

3 rounds:
prowler sprint (90#, lower handles, then upper handles)
10 (per side) sandbag half-moons

The prowler is absolutely horrible. As Keith described it, "Hell incarnate". I haven't felt so bad since the last time we did rowing intervals when Kenway went into asthmatic fits, and we thought we had to call the doctor, but we weren't sure which one of us would manage to unstrap to do it in time. This thing is awesome. Seriously, very, very humbling. You guys interested in trying it out next weekend?