Break-In phase, Workout B-1
Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps
Work:
--deadlift (2x15, normal tempo, 60RI) - 15 @ 95lbs, 15 @ 95lbs
SUPERSET (60RI btwn each set)
--step-up (2x15 each leg, normal tempo, 60RI) - 15 @ BW, 15 @ BW
--alternating DB shoulder press (2x15 each arm, normal tempo, 60RI) - 15 @ 20lbs, 15 @ 25lbs
SUPERSET (60RI btwn each set)
--neutral-grip lat pulldown (2x15+, normal tempo, 60RI) - 15 @ 70lbs, 15 @ 85lbs
--reverse crunch (2x20, normal tempo, 60RI) - 20 @ BW, 20 @ BW
Notes:
--I'm officially pissed off. Why? I just suck, plain and simple. I should not feel like I'm pushing through these workouts, but the high reps and tempo are killing me (caught myself cheating on tempo a few times yesterday and today; subsequent adherence to the prescribed tempos made me feel like a little girl with the amount of trouble I was having). It also didn't help that the gym was insanely crowded for that early in the afternoon, even for a Wednesday. I hate people (but I love gatherings).
--Step-up balance was a huge issue today, I'm guessing due to two converging factors: wrestling shoes (read: no built-in platform for stability) and a cushiony flat bench pad. It was almost like trying to do the exercise on one of those
stability pads I saw in my physical therapy sessions. Just holding the top position was a challenge; attempting a three-second eccentric phase was laughable, but I may keep this combination in hopes of getting a jump on addressing unilateral balance.
--Sometimes, there just isn't enough beer.