I'm in the women's fall challenge, doing NROL4W. I started with stage 3 on Tuesday. This is my workout A for today.
one-armed db snatch - 20/6 20/6 20/6 - Weight was a little light. I'll try 5 lbs heavier next time to see if it makes a difference.
db slrdl - 50/6 50/6 60/6
barbell bent over row - 70/6 70/6 80/6
db single-arm overhead squat - 20lbs and 5 lbs. - I didn't feel like switching my heavy dumbell to a lighter one. 6 reps each set.
db incline bench press - 20/6 20/6 15/6 - weight was a little heavy but kept it at 20 lbs because I didn't want to switch the weight plates.
plank - 40 40 40 - I don't think I'll ever achieve 90 seconds in one set.
reverse woodchop - using a dumbell, following the path of a woodchop. 15 lbs. 6 reps each set.
bodyweight matrix - whew! I finished it, 2:33. Took 2 breaks during the jump squats, lunges didn't go very far at all! At least I finished it this time, I only did 7 jumping lunges last week. I feel much stronger today, for some reason. 2:30, form wasn't good at all. Lots of jumping, little squatting. I finished the set, but next time, I'll try to get lower.
Welcome to the challenge. Those jumping lunges sound scary. Something to look forward to I guess. Hang in there on the planks - you'll get there in the end.
Hello! I think your workout looks good-- you are moving heavy weight on your rows and DB snatches, IMO. The body weight matrix is killer, but you will surprise yourself with how much you improve at it. Best of luck!
For some reason, I really felt strong yesterday. I felt that I didn't really increase the weight on too many exercises during stage 2, so I wanted to catch up. I didn't increase the weights until the third set, but I was surprised I could handle it. My reasoning behind it was that I was only doing 6 reps. I could handle the extra weight for 6 reps. GEEZ!
We'll see if I have the same attitude tomorrow morning .
I'm trying to do intervals during my rest days. Due to lack of time, and lack of energy after workout B, I can't seem to push out 12 minutes of intervals right after the workout.
Well... up until now, I've been lazy, and haven't been doing my intervals. Since I'm in the challenge, and I'm a competitive person, I'm now forcing myself to do intervals.
I did them this morning, even though I'll be doing workout B tonight, because I had time, and we were gone all day yesterday.
With the jump rope, I can't really go slow, like Alwyn suggests. I'm not sure what his rationale is behind doing slower intervals. I thought you were supposed to do them as hard as you can.
Ok, I officially SUCK at logging my workouts. I did workout Tuesday night, but I can't remember the weights I used. My boyfriend is working on the desktop machine there, so I couldn't get to a browser to do it. Anyways, here's today's workout:
db 1-arm snatch 25/6 25/6 25/6 - weight was good. I'm not sure if I should try heavier next time.
db romanian dl - 70/6 70/6 70/6 - I can't believe I kept my balance!
db single arm overhead squat - 15/6 15/6 15/6 - I can go heavier on this, but I need the dumbells for the bench press and I needed lighter weight.
db incline bench press - 30/6 30/6 30/6 - this is a good weight for me, for now (15x2)
plank - 60 seconds!!!! I did one for a whole minute! Major accomplishment. My body was shaking from about 25 seconds on. Then I did 45 and 42 seconds. Losing steam after the first one.
reverse woodchop with dumbell 15/6 15/6 15/6 - tired by this point, didn't bother increasing weight.
bw matrix: 2:27, extremely exhausted after this set. I'm still not going down as far as I'd like on my jumping squats and lunges. I tried, but couldn't do it.
2nd set: 2:39. I can't believe I finished it. Took many short 1 second breaks to catch my breath! I'll do better next time!
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