NRLA Phase 1A-7

A few days ago I realized I was missing some of the warm up. It was written there on all of my log pages right below the other warm up stuff, but I just jumped over it. Maybe because it wasn't in a box like the other stuff. Who knows. Anyway, I did it all this morning. The new moves didn't take much time and were actually fun. I also measured my room length. It is 19ft, so since I don't want to slam into the walls, I leave a little room and the 10 yards for several of the warm ups are just down the room and back. Solved!

I saw some progress today. I kept the planks the same. They are hard enough as they are. I increased the split squat weight and did fine with it. The inverted row was lower and got pretty hard during the last few reps, but I barely managed. Five extra pounds on the RDL were noticeable. I'll stay there next time. The push-ups are still crazy hard, even elevated, being placed at the end of the program.

I only have one week left of this first phase. This has been a great trip back into NROL-world. I can't wait to see what Alwyn has in store next!

NRLA Phase 1A-7Warm up
Plank - one foot raised - 2x 90s
Side Plank - arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 2x12L/12R x17.5#ea
Inverted Row - 2x12 @12th pin
Romanian Deadlift - 2x12x155# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12