3/8/2007
Welcome to the last four workouts of NROL FL-II. Low reps and short rests. Hooyah
Warmups
Walking Lunge w/ Upper Body Twist, 10/side
Side Lunge w/ Opposite Hand Touch, 10/side
Ball Bridge w/ Upper Body Russian Twist (6lb Ball) 30s, 10/side
T-pushups 12
NROL FL-II A5
All rests I-can't-believe-only-30-freakin'-seconds???
All tempi 311
Front Squats alternating w/ Wide-grip cable seated rows
Front Squats (45x2)x8x3
Wide-grip Cable Seated Rows 250x8x3
Once I found my balance, this wasn't that bad. Must be towards the end of a sequence, 'cuz I'm getting pretty good at the movements.
Supine Hip Extension with Leg Curl alternated w/ DB Push Press
Supine Hip Extension with Leg Curl 10x8x3 (1 arm out)
DB Push Press (2x40)x8x3
Plate on my tummy, trying to hold it there with both hands didn't work, so I stabilized with one arm, switching arms every second rep. Working up to both hands up next time. This was a good weight for this movement.
Dynamic Lunge alternated w/ Upper Body Russian Twist
Dynamic Lunge (2x20)x8x3
Upper Body Russian Twist 20x8x3
No Intervals Today
Legs are still "off." I'll try again tomorrow (non-lifting day). I don't wanna break anything.
Adjustments?
Next "A" workout is my last of the series. I'm going to at least try to move EVERY weight up, except for Supines, which I'll try to do the movement with both hands up on the weight.
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