BJJ Grrl

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

Lifting: NROLA, Phase 1, Workout B2

on March 28, 2012

In which my left shoulder and left wrist derail some of the lifts… *le sigh*

Dynamic Warmup

#x – Exercise / sets / reps/time / weight / rest
1 – Anti-rotation static hold / 2 / 30s/side / 10lbs / 60s
2 – Elevated plank / 10 / 10s / – / 60s
3 – Elevated side plank / *

4a – Dumbbell single-leg Romanian deadlift / 2 / 12/leg / 20lbs/25lbs / 60s
4b – Dumbbell alternating shoulder press / 2 / 12/arm / 15lbs / 60s

5a – Overhead Squat / **
5b – Cable kneeling pulldown / 2 / 12 / 35lbs / 60s

* left shoulder could not support me (and I just realized I actually was doing it un-elevated anyway).
** left wrist could not handle the angle needed to grip the bar. Then I tried it with dumbbells held straight overhead (palms facing inward), and it couldn’t hold anything. (I should have just done air squats; realized that now.)

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