BJJ Grrl

"Be gentle, kind and beautiful, yet firm and strong, both mentally and physically." ~Sensei Keiko Fukuda

Lifting: NROLA, Phase 1, Workout A2

on March 21, 2012

Dynamic Warmup

#x – Exercise / sets / reps/time / weight / rest

1a – Plank / 2 / 60s / – / 60s
1b – Side Plank / 2/side / 30s / – / 60s

2a – Split Squat* / 2 / 12/leg / 15db / 60s
2b – Inverted Row** / 2 / 12 / – / 60s

3a – Romanian Deadlift / 2 / 12 / 60lbs*** / 60s
3b – pushups**** / 2 / 12 / – / 60s

* The only step I have is 1 ft., and it’s really uncomfortable. So first leg was on the step, second leg was on the ground; second set, first leg was on the ground, then second leg was on the treadmill (brilliant!), which is in the other room.
** Elbow hated these.
*** on a standard 6′ bar (~17lbs).
**** Elbow and wrist and shoulder hated these.

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