Saturday, May 29, 2010

NROL4W - Stage 2 - Saturday - Workout A1

Stage 2A

front squat/push press 2x10x45 lbs
75 s rest

(barbell) step up 2x10x45 lbs [per leg]
dumbbell one-point row 2x10x20 lbs [5 on left leg, 5 on right leg]
75 s rest

static lunge, rear foot elevated 2x10x20 lbs [per leg]
push up 2x10
75 s rest

plank 2x60 s
cable (lying dumbbell) horizontal wood chop 2x10x20 lbs [per side]
75 s rest

This took about 35 minutes - 2 activity points, but I'm not going to bank them since I "ate well" last night.

I also did the intervals that should go at the end of the 2B workout, but because that workout is so freaking long, I'm going to tack it on here when I can, or do it on a separate day.

Intervals: 3 min warm up, 1 min work/2 min recovery x 5, 2 min cool down [20 minutes total] - My recovery intervals are a mix of light jogging and light jump rope moves. My work intervals are 1 round of each of the following: burpees, single leg floor taps (from ChaLean Extreme Burn Intervals) - 30 seconds per leg, switch kicks (from Insanity), globe jumps (from Insanity), Turbo Jam Twist (30 seconds per side).

This was exhausting! I did 18 burpees, with good jumps, in the first minute, but couldn't count for subsequent work intervals because I was trying too hard not to throw up/pass out/die. I think I picked some darn good exercises for this. I burned 150 calories, for another 1.5 activity points that I am not going to count.

chocolate milk [1 pt]
scrambled eggs w/ onion, green pepper & salsa

Then we went out to lunch and it all went down hill from there. I'm so sick of this.

80 ounces of water.

Tomorrow's workout - bike, tennis & swimming, if the weather cooperates. Otherwise, H2IK!

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