Thanks everyone. It'll be interesting to say the least. Rob, sorry, no true high-and-tight for me (I literally have a cartoon-esque lump on the top of my head from an early childhood swingset incident, so it's an oddball shape as it is and especially under less hair than I usually have
).
Break-In phase, Workout A-1
Warm-up - CP1 (note: these will all come straight from Core Performance (some of which is similar to NROL) and will alternate each gym session):
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--back squat (2x15, normal tempo, 60RI) - 15 @ 95lbs, 15 @ 95lbs
SUPERSET (60RI btwn each set)
--static lunge (2x15 each leg, normal tempo, 60RI) - 15 @ BW, 15 @ BW
--2-point DB row (2x15 each arm, normal tempo, 60RI) - 15 @ 40lbs, 15 @ 40lbs
SUPERSET (60RI btwn each set)
--push-up (2x15+, normal tempo, 60RI) - 15 @ BW, 15 @ BW
--Swiss ball crunch (2x20, normal tempo, 60RI) - 20 @ BW, 20 @ BW
Notes:
--It's obvious that (a) I haven't been on a planned weight training program in over a month, (b) I'm still a little gassed from Saturday's challenge course, and (c) the higher reps in this phase are going to kill me, at least at first.
--Had a bit of a headache (probably because I had my coffee later than usual and because I lowered my carb intake today) and am still battling a three-week-old cold, so truly restful sleep has been a commodity.
--This was the first time I've tried wearing my wrestling shoes in the gym, and I loved the feelings of both MORE stability (being lower to the ground?) and just the rush I used to get every time I put them on, like it was seriously time to get to work. Hey, I'll take whatever advantages I can get.
--I'm not sure if I'll continue to be this detailed in my posts over the long haul, but for now, I'm just trying to get a feel for logging a prescribed program online. It's cake to do with pen and paper in my own log, but it's been a LONG time since I've tracked any formal training on here.