Stairs!

While I want to follow a lifting plan, I also have some non-plan things I want to do, but don't have enough for a full day. So, so far this 1/2 plan thing is working out well. Today I did the first half of the next day. Then, as a preparatory move for the (I hope!) hike up Mt. Whitney later this year, I tacked on some rounds of stair runs! Another time, I might do the stairs with a loaded backpack.

NRLA 3B1-1
Alligator drag - 2x10yds (fun!)
Dumbbell offset farmer's walk - 2x24kg/10yds
Two-dumbbell offloaded farmer's walk - 2x30#/20#/10yds
Jump squat - 3/45#, 5/45#
(added) Stair runs - 5x60s/60s (up and down, up and down, etc.)

Back from vacation. On to Phase 3!

Over vacation, I wasn't super active, but also not sedentary. We went skiing twice in Austria... AWESOME! (Could have done with out the hour ride stuck in a gondola lift in high winds, though!) Hubby and I also had a wonderful brisk walk on New Year's Day around the local lake... 12 miles! I was pretty sore after that.

This past saturday, I did some kettlebell work: swings and snatches. I'm trying to get over my fear of KB snatches. Then, I went to an hour of hot yoga. Then we went skiing for a couple hours!

Sunday, I started the third phase of New Rules of Lifting for Abs. Again, it was too long, so I decided I'd split each day into two. I hate cutting out parts of a workout, so this way I'll do it all, just spread out :)

NRLA Phase 3 A1-1
Turkish get up - 5ea/10kg, 5ea/19# (I could tell I hadn't done these in a while!)
Suitcase deadlift + lateral step up - 5ea/16kg
Cable anti-rotation reverse lunge with chop - 8ea/20#, 8ea/25#
(added) Jump up chin ups - 5
Jump shrug - 3/45#, 3/65#, 5/65#

Then, this morning, I continued on and did the rest of the workout. I don't know if it is because I skimped on the warmup or because I haven't done much single leg work in a month, but the single leg work today was absolutely horrible. Frustrating.

NRLA Phase 3 A2-1
Split squat, rear foot elevated - 5x6ea/15# (horrible!)
Dumbbell plank row - 5x6ea/16kg
Dumbbell single-leg deadlift with foot on plate - 4x6ea/25# (started at 44kg! horrible!)
Dumbbell chest press on partial bench - 4x6/27.5#
Burpee+KB swing ladder: 10 -> 1, 24kg for swings

Finished with Phase 2

I'm declaring myself finished with Phase 2 of New Rules of Lifting for Abs. Of course, I heavily modified toward the end, so the workout police probably wouldn't count it. Oh well. I'm not going to shoot for 8 rounds of Phase 3, I don't think.

Here is what I did:

NRLA Phase 2B-8 (modified)
Front plank and pulldown - 10ea/25#
Side plank and row - 10ea/25#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/25#
DB step-up - 3x8ea/20#ea 18" step
KB 1-arm push press - 2x8ea/16kg
DB offset load front squat - 8/30#R20#L, 8/20#R30#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance

Yoga and Lifting

Hmmm, looks like I'm missing round 7 in the blog. Oh well. I'm sure your upset, but you'll live.

Monday I did a 45 minute yoga routine. It was nice and gentle. Wednesday was lifting again. And today was as follows. I subbed hip thrusts for the DLs, given that my lower back has been feeling a tad funny lately. It doesn't hurt, but there is a tightness on the right side. It's so low, it's basically over my right SI joint. I need a massage, I think! Yeah, that's it.

NRLA Phase 2A-8
Valslide push away - 12ea, one leg up
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/27.5#
DB split squat - 3x8ea/25#ea
KB 2-pt row - 3x8ea/20kg
Hip thrusts - 8x65#, 2x8x85#
DB alternating chest press on partial bench - 3x8ea/27.5#ea

More lifting

The holiday eating really did a number on me. It was totally worth it, though. Now, back to normal. I had to sit out a couple days do to feeling sick, but this morning was great. I really have to cut down on the time, though.

Monday I did this:
NRLA Phase 2A-6
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/27.5#
Extra strength - none
DB split squat - 3x8ea/20#ea
DB 2-pt row - 3x8ea/16kg
Wide-grip deadlift with feet on weight plate - 3/105#, 3x8/115#
DB alternating chest press on partial bench - 3x8ea/26.25#ea

This morning I did this:
NRLA Phase 2B-6
1:24
Warm up (full)
Front plank and pulldown - 10ea/25#
Side plank and row - 10ea/25#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/25#
DB step-up - 3x8ea/20#ea 18" step
DB 1-arm push press - 2x8ea/30#
DB offset load front squat - 8/30#R20#L, 8/20#R30#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance