Wednesday, February 24

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd RING Push Ups, 5 x 5-6, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 25 sec, rest 20 sec
A3. Strict Pull Up @ 50A0, 5 x 2 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
3 sets @ high effort
15 Power Snatch, 55#
Row 45 Cals
rest 90 sec b/w sets
+
12-15 min easy run constant jog

A1: used 10# plate 
A2: 13, 15, 20, 21, 17
A3: did good till the 3rd set then had to use the box on the 2nd reps for the rest
A4: hard and felt awkward felt it in my forearms 

1 set: 3:59
2 set: 4:30
3 set: 4:23
Time is without the 90 sec break back and forearms were burning, my legs on the row were fatigued, still felt the run yesterday. 

Run was okay the wind was strong and cold almost took my breath away.