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
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 45 Cals- 50 cal/hour faster than last week
rest 90 sec b/w sets
+
12-15 min easy run constant jogA1:had to use assistance
A2: 13, 15, 12,12,11 not sure if it was the dips but arms were burning
A3: movement good but felt like I had no strength/ energy
A4: felt better than last time
Three sets
Not sure what I did but my times today were
3:55
3:51
4:01
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