Press/PU, DL, Wheel

Press Program, Day 4.

Same as Day 3 but

- same press count but fewer sets

- longer rests 

- more DLs

20 kg C&P supersetted w/ 16 kg pullup on foot.  16 kg is OK w/ just socks on

Finish times in parenthesis

Ladder #1:
1 L/R
2 L/R + 1 PU right foot
3 L/R + 1 PU left foot

Took ~2:30 to complete (02:30)

Rest 3:30 (06:00)

Ladder #2: Repeat above, switch feet, took ~2:00 to complete (08:00)
Rest 4:00 (12:00)

Ladder #3: Same, took ~2:00 to complete (14:00)
Rest 4:00 (18:00)

Ladder #4: Same, took ~2:00 to complete (20:00)
Rest 4:00 (24:00)

Ladder #5: Same, took ~3:00 (tired now!) to complete (27:00)

Total 30 reps in 5 ladders of 1-2-3, Heavy Day #1 is complete

Rest 23:00 (50:00)

DL: Narrow Sumo, double overhand, 245 x 4, 5 on the 5:00.  For both sets, very light touch-n-go at the bottom, but for second set lowered most of the way quickly then slowed for a light touch, so probably same time-under-tension for both sets.  Working on legs drive for first rep, feel like I'm making some progress.

Total workout time: ~56:00

Edit - After about another 15 minutes, did 2 wheel rollouts on 4th step.  These are getting better but that's enough for today.