Step-Ups & Dips

17 Jun 13 (Mon)

     Warmup

     500m Row

     Strength

     3x5 Hack Squat         (70lb + 60base = 130lb)

     3x5 Overhead Press   (100lb)   **  Shoulder Press all but last rep

     4 Rounds

     30 Step-Ups               (15 L&R... 1 aerobic-step platform)

     15 Dips                      (-150lb assisted)

     Cooldown

     1000m Row

  Not sure about hack squats yet. They seem okay, but I dunno. Probably just used to leg presses by now. Will continue to use hack squat instead, and get used to the movement. Not sure what to use as the reported-weight yet; deciding between added-weight alone or total after adding base.

  Used step-ups as a knee-replacement for lunges, but had to do them so slowly & carefully & low-to-the-ground because of watching out for cartilage that there wasn't much of a WOD-workout to be had.    :(

  On the bright side, my rowing is getting easier over time. 1000m cooldown at a 2-2:15min pace is pretty relaxed now.    =D