Monday, June 28, 2010

NROL4W - Stage 3 - Monday - Workout A1

Stage 3A

one-arm dumbbell snatch 3x6x25 lbs
105 s rest

dumbbell single leg Romanian dead lift 3x6x30 lbs
barbell bent over row 3x6x65 lbs
105 s rest

dumbbell single arm overhead squat 3x6x10 & 20 lbs
dumbbell incline bench press 3x6x30 lbs
105 s rest

plank 3x90 s
reverse wood chop 3x6 - purple band
105 s rest

bodyweight matrix (24 squats, 12 lunges per leg, 12 lunge jumps per leg, 24 squat jumps) - 12:39, but I did a light jog at the end to give me an even 15 minutes, and 108 calories burned. The goal for the matrix is to do all the exercises as quickly as possible (in good form). You go through the matrix once, rest twice as long as it took you to do the exercises, then repeat the exercises. I hated resting that long (6:30) and I don't think I'm going to anymore. I think I will rest for an amount of time equal to the time it took me to go through the exercises once. 

2 points for the weights and 1 point for the matrix. This is some fun stuff.

yogurt w/ mudding mix & cereal
curried beans, toast w/ Smart Balance [2 pts], a few cherries
eggs & mandarin oranges, yellow pepper slices a little later
bulgur w/ broccoli, onions & garlic

80 ounces of water and one coffee. 33 weekly and 3 activity points remaining.

Tomorrow's workout - Tabata sprints & PiYo. Maybe on the PiYo. I previewed it earlier today and it's a little fast paced. I'll give it a go, though. Or I'll do Recharge from ChaLean Extreme.

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