Stage 3 Workout 1B
I dislike stage 3B's workout. The barbell Romanian deadlift was awkward; the YTWL looks silly (though that should by no means be a judge of its merits); the abdominal circuit boring, and the only exercise I really felt comfortable with and challenged by is the partial single-leg squat.
Oh well, here goes....
A. Barbell Romanian deadlift/bent-over row -- 1x6, 65 lbs, 1x6, 75 lbs, 1x6, 70 lbs
B1. Partial single-leg squat -- 1x6, 10 lbs, 1x6, 15 lbs, 1x6, 15 lbs on the right leg and 10 lbs on the left leg
B2. Wide-grip lat pulldown -- 1x6, 70 lbs, 1x6, 60 lbs, 1x5, 70 lbs -- the only exercise in NROL I found very difficult to make gains
C1. Back extension -- 1x6, 10 lbs, 1x6, 17.5 lbs, 1x6, 25 lbs
C2. YTWL -- 3x6, 5 lb DBs
D1. Swiss-ball crunch -- 1x6, 20 lbs, 2x6, 25 lbs -- + 5 lbs
D2. Reverse crunch on incline bench -- 3x6
D3. Lateral flexion on swiss ball -- 3x6
E. Prone Cobra -- 90 secs, 90 secs, 60 secs
Box jump intervals -- 1x1 min, 2 min rest, 1x45 secs, 1.5 min rest, 1x30 secs -- I feel like my body are starting to adapt to the box jumps!
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