Press/PU, DL, Wheel

Press Program, Day 2

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

Running a timer today, finish times in parenthesis

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

Took ~3:00 to complete (03:00)

Rest 5:00 (08:00)

12 kg OHS style TGU on each side on thick mat - ugly, ugly, ugly, but completed on both sides (11:00)


Rest 3:00 (14:00)

Ladder #2: Repeat above, switch feet

Took ~3:00 to complete (17:00)

Rest 5:00 (22:00)

Ladder #3: Same

Took ~2:30 to complete (24:30)
Rest 5:30 (30:00)

Ladder #4:
1L/R
2L/R + 1 PU on left foot

Took 1:30 to complete (31:30)

Rest 3:30 (35:00)

Ladder #5:
Same as #4 but switch feet, took 1:15 to complete (36:15)

Total 24 reps, up from 18 two days ago

Rest 8:45 (45:00)

DL: Narrow Sumo, double overhand, 245 x 1, 1, 2, all on the 3:00, total 4, working on nailing all aspects of form - my right foot turned out more, starting with hips at proper height, keeping a stiff spine, keeps shoulders low and lats tight, pulling up on pelvic floor as well as pressuring from the top, solid glutes at lockout and pause at lockout, and for this low weight, controlled lowering.

Rest 2:00

Standing Evil Wheel - on 4th step, 1 set of 3 reps

Total workout time: ~55:00