JP Fitness Forums - Personal Training - View Single Post - The NROL4W -- It's Vomitastic!

RedWifey · 02-28-2008, 01:06 PM

NROL4W, Stage 2-A1

Front Squat/Push Press 2x10x45
Step Up 1x10x50, 1x10x40
Dumbbell one point row 2x10x30
Static Lunge 2x10x25
Push up 2x10
Plank 2x60 secs
CHWC 2x10x30

I thought this would just be a play around kinda day, but when I got there I wanted to do the whole thing and the weights/movements felt good...so I did.

I will have to remember that on A days I need to do wall slides to counter balance the non-neutral grip shoulder work in the Push press.

And I need to figure out on the wood chops if it's (A) 1 set = 10 pulls per side or (B) 1 set = 5 pulls per side. What I did today was 10 pulls on the right side, rest, push up, rest, 10 pulls on the left side, rest, pushups.

My proudest moment was today when I could hold my plank for 60 secs. Yeah me!

02-28-2008, 01:06 PM	#167 (permalink)
RedWifey Kettlebell Kween Join Date: Mar 2006 Location: Houston Posts: 2,129 My Profile	NROL4W, Stage 2-A1 Front Squat/Push Press 2x10x45 Step Up 1x10x50, 1x10x40 Dumbbell one point row 2x10x30 Static Lunge 2x10x25 Push up 2x10 Plank 2x60 secs CHWC 2x10x30 I thought this would just be a play around kinda day, but when I got there I wanted to do the whole thing and the weights/movements felt good...so I did. I will have to remember that on A days I need to do wall slides to counter balance the non-neutral grip shoulder work in the Push press. And I need to figure out on the wood chops if it's (A) 1 set = 10 pulls per side or (B) 1 set = 5 pulls per side. What I did today was 10 pulls on the right side, rest, push up, rest, 10 pulls on the left side, rest, pushups. My proudest moment was today when I could hold my plank for 60 secs. Yeah me!