Wednesday, March 16

Wednesday Vertical Push/Pull + Tester + Easy Run Flush

A1. Bar Dips, 5 x 3-4, rest 5 sec **use feet on box for assistance if needed

A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec **yes, I expect these to be significantly harder after ring dips

A3. Strict Pull Up @ 50A0, 5 x 1.1.1 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, 65#

Row 50 Cals- 50 cal/hour faster than last week

rest 90 sec b/w sets

+

12-15 min easy run constant jog  

1: used legs less

2: 15, 13, 14, 15, 12

3: didn't use the box on the 5 secs down until that last two sets

4: felt better

3 sets:

All rowers were full so I came home and finished raking leaves and bagged them up. I did it as fast as I could tried to make it into a workout. An hour and half later 27 bags were filled and my lower back was burning.