Prowler Suicides and Plank Rows - Killer Conditioning!

WEBSITE: http://www.synergy-athletics.com MANUAL: http://www.bullstrengthconditioning.com ORIGINAL POST:

Prowler suicides = awesome.

Plank rows = awesome.
Prowler + plank rows = pain.

Plank rows are an exercise I introduced on Synergy a few months ago. (Read about it = Plank Rows and Gym Variations). It is an abdominal plank combined with a hand over hand sled row. Plank rows involve an incredible amount of core stability, grip strength, and fortitude.


The "prowler" is an awesome piece of equipment sold by Elitefts.com. Ours is kind of the "ghetto version." Either way, the push/pull sled is like riding a motorcycle or traveling to a foreign country - everyone should experience it at least once in their life time!

Finishing Circuit * Prowler Suicide (approximately 7 yards, 14 yards, then 20 yards) * Plank Rope Rows (50 ft rope) * 4 timed Circuits with 2 minutes rest

Well...two of us finished all 4. A few people, perhaps wisely, bowed out after two, and another one dropped dead after 3 (figuratively of course).

- Joe Hashey, CSCS -




Keywords: prowler suicides, prowler workout, prowler exercise, plank, rope exercise, thick rope, core strength, football conditioning, conditioning workout, conditioning complex

Category:

Sports

Tags:

• prowler suicides
• prowler workout
• prowler exercise
• plank
• rope exercise
• thick rope
• core strength
• football conditioning
• conditioning workout
• conditioning complex

[yyportne]

Awesome video. I recently bought a Econo Prowler. The lower handles are tough and make you feel sick. I like how the prowler has a place to connect a rope. I just need to save up for a rope now seeing I spent all my money on the prowler lol.

[jhashey]

@yyportne haha, great pick up! We use the prowler twice a week, totally worth in.

[housestrengthcamp]

joe,

just got a new kid into my program and he says he gets stuff from this guy off the

internet that i have probally never heard of ? he says is name is joe hasey

anyways this kid is a stud and i will get videos up off him in the near future.

his name is andrew dunlap and he tells me about this manual called bull strength.great going joe !!!

as always

house

[jhashey]

@housestrengthcamp Hey House, yes he just shot me an email and mentioned your name. I told him that we have connected on the site and he is in good hands!

Joe

[chrismurphy333]

nice - i like the prone rope rows...

[Grapplefit]

Awesome work as always Joe!!!

[pantheraggie5]

Another reason I need to get me some rope. & homemade prowlers work great & suicides like that are a great addition to conditioning.

[DeMoNSe3d]

Gonna have to try those plank rows!! They seem awesome!!!