Lifting: NROLA, Phase 1, Workout B2

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.)

Lifting: NROLA, Phase 1, Workout A2

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.