Okay, new program, new workout, yadayadayada . . let's go, shall we?
Warmup: Dumbbell Complex
2x20lb, No Rest
5x Dumbbell High Pull
5x Hang Snatch
5x Squat and Press
5x Bent-Over Alternating Row
5x Pushups (On Dumbbells)
5x Alternating Core Row
Lots of new moves in new combinations. Notes as they occur to me.
Explosive Move, 4x5, 120s Rest
Hang Power Cleans 95x10x4
Not a bad weight for this. Concentrating on explosive up and a soft landing in the rack posistion.
Other Stuff, 4x10, 60s Rest
Front Squat 95x10x4
Two Reps in rack, first set. Remainder with hands crossed. Effort felt right.
Single-leg Romanian Deadlift (2x5)x10x4 (Each Leg)
New movement. Hips are okay, but my abductors are another story. Yes, those are Barbie Weights
Dumbbell Bench Press (2x35)x10x4
Two-point Dumbbell Rows 35x10x4 (Each Arm)
Barbell Push Press 95x10, 7, 7, 7
Eh. I've done this at this weight.
Single-arm Pullup Negatives (Assist)x10x4
Squatted below the bar and gave enough push to lower in 1 set.
Seated Upper Body Russian Twist 5x10x4
Elbow Planks (Bodyweight)x45sx4
These were a bit shaky towards the end.
Thoughts/Adjustments?
Actually these weights felt about right for the number of reps. Only issue seems to be push press. This workout has more reps than NROL.
I'm also not sure whether I should just cycle between A and B or whether I should changeup the movements each workout. Gotta read it again I guess.
My pacing was a bit slower than I wanted, but felt good overall.