[UConnJulie]

So, after reading Tony's review of it, I bought Dos' Power Training. And since I have a month or so before NROL4W comes, I thought I'd delve into it for the next month. I decided to continue with the full body workouts instead of going for a push-pull as it fits my time schedule better. And I'm going to be flexible ... 2-3 days per week lifting ... 3-4 days yoga ... it will depend largely on my recovery as this program has a lot more volume than I have been doing in the past year or so.

Warm Up: Jumping Jacks x 2 minutes
Mobility: Over-Under drill lateral and forward 2 rounds each
Complex: 5 reps each, no rest, using 45# Oly bar
Hang Power Shrug
Hang Power Clean
Push Press
Front Squat
Bent-Over Row
RDL

Workout: straight sets, rest indicated
1. Hang Power Clean: 45# 4x5 90 sec rest
2. Front Squat: 45# 10, 10, 10, 8 60 sec rest
3. Single Leg RDL: 12kg KB x 10 ea, 8kg KB 2x10 60 sec rest
4. Push Up: 5, 5, 4 60 sec rest
5. Side to Side BW Row: 3x6 60 sec rest
6. Push Press: 45# 3x10 60 sec rest
7. Single Arm Lat Pulldown: 20# 3x10 each 60 sec rest
8. Russian Twist: 25# plate 3x10 each side 60 sec rest
9. Renegade Row: 8# DBs x 30 seconds (10 each side)

*Although the template calls for 4 sets of 10 for each exercise, I dropped to 3 sets after the front squats as I didn't think I'd be able to finish the workout if I continued with 4 sets. I will work up to it, but compared to the volume I had been doing, this is a lot more. Not only more exercises, but more reps and sets. Couldn't get all reps out with good form on all exercises. I'll get there.

*The mobility work is paying off ... all front squats were ATG and felt good, I could have gone heavier.

*It felt weird to do straight sets and just sit there during the rest time!

*Still feeling a bit shakey several hours later. And I did have a shake before workout ... then a good breakfast (eggs, goat cheese, spinach, potatoes with rosemary and garlic) ... and now a snack (apple with cheese). I also could use a nap, but that could be the weather!