I'll get a photo this evening and post it.
Right now I'm doing the NROL break-in workouts for a couple weeks. Generally 4 days/wk (M,T,Th,F) alternating between A and B.
A:
Warmup: bodyweight squats, 2x10
Squats (2x15)
Superset: Static Lunge (2x15), Dumbell row (2x15)
Superset: Pushup (2x15), Swiss ball crunch (2x20)
B:
Warmup: RDL (just bar), 2x10
Deadlift (2x15)
Superset: Step-up (2x15), Dumbell one-arm shoulder press (2x15)
Superset: Close-grip lat pulldown (2x15), reverse crunch (2x20)
60 second rest between each set.
Stretching: side-lying trunk twist to try and loosen up the painful area. Stretches we all learned in high school to loosen up tight areas after workouts. I know I should be doing more for flexibility/mobility...I have Magnificent Mobility but haven't implemented it. Dumb.
Judo workouts are Tuesday & Thursday evenings for 90 minutes. Practice throwing and ground technique. Saturday mornings about 60 minutes of tournament-style matches...3 to 4 minute intervals.
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