Finally feel like I have got the fspp down! Still a bit sore on the wrists but have sorted my technique right out, and it doesn't feel like the most awkward thing in the world any more! Yay. And another 5kg to add :-)

Last workout A today - finally got all 20 reps on the FSPP with the olympic bar. Yay!

Last workout A today - finally got all 20 reps on the FSPP with the olympic bar. Yay!

GREAT JOB!!!

Here are my stage 2 stats - won't bother entering the ones that didn't change (lunges and step ups etc as pulled my groin during this stage.)

FSPP - 16kg - 20kg
Step Up - 8kg - 9kg
One point row - 6kg - 9kg
Horizontal wood chop - 9kg - 18kg

Deadlift - 40kg - 55kg
Underhand lat pull down - 36kg - 45kg
Dumbell prone cuban snatch - 3kg - 5kg

My arms are still pretty weak but was quite impressed with my lat pull downs! Also, my deadlift is now more than my bodyweight

Impressive increases Jo - and deadlifting more than body weight is awesome!
Luvs Rage Pi - I was thinking the same thing - 2 more Stage 1 workouts, AMRAP then onto Stage 2!

So two more weeks left until stage 3 and I have made some serious progress. I am still having balance issues with the one point rows. Does anyone have any tips for people with balance issues?

I find it helpful to concentrate on one spot - something inanimate

So two more weeks left until stage 3 and I have made some serious progress. I am still having balance issues with the one point rows. Does anyone have any tips for people with balance issues?

Engage the core. Its all about the core.

I completed Stage 2 yesterday. I started out hating it, but I enjoyed it more as I got my form down. Didn't make as much progress as in Stage 1, but I'm pleased:

A
FSPP - 45 to 55
Step up - 40 (2x20lb dbs - no increase)
DB one-point row - 20 dbs to 30 dbs
static lunge - 2x25 lb db (no increase)
push ups - BW - getting lower!
planks - 60 on elbows
cable horizontal wood chop - 20 to 25 (probably not great for diastasis recti, but I did them anyway)

B
Deadlift - 95 to 115
BSS - 35 plate (no increase)
Underhand Lat Pulldown - 35 to 42.5
Reverse Lunge - 15 to 20 (each db)
Prone cuban snatch - 10 lb db (no increase)
Prone cobra - started out doing 90 sec

I don't crunches because I have a diastasis recti and I've read that crunches can make worse. I do my own exercises for this.

I am looking forward to starting Stage 3 on Friday. Yay to lower reps! I felt like the 10 reps/set really made it hard to increase weight in Stage 2.

I haven't done Workout B yet, that will be tomorrow night. But I understood it to mean that you do it after the lifting portion and just on Workout B days. If I am incorrect on that, someone correct me!

How do you incorporate the HIITS into your workout?

15 min hiit post lift?

I do mine post lift, and have been doing it as the book says and increasing gradually each week.

Hello all of you lovely ladies! I just finished Stage 1 today and am really excited to be beginning Stage 2!!! I've been lurking on the boards, but never posted, so I'm planning on being a bit more active on here. Figure it will be less lonely than going it alone! Anyways, any advice/warnings going into Stage 2? Stage 1 went swimmingly for me!

Hey there everybody! Wow what a stage 2 it has been! I had a small non-related NROL4W NSV, and took almost 2 minutes off my 5K time, and on top of that I have lost 3 inches total, 3 pounds total, and about 2% body fat! Here are my end stats for S2WA:

FSPP: Bar => 50 lbs
Step ups: 20 lbs no change
Dumbell one-point rows: 10 lbs => 15 lbs
Static Lunges: BW => 8 lbs
Push ups: Declined (my coordination just isn't there for the T push ups)
Planks: 60 sec => 75 sec
Cable Horizontal Wood Chops: 30 lbs => 60 lbs (and the 60 was by accident today, I thought I had it set to 45 until half way through and said screw it lol)

I will be back on Friday to post my results for workout B. I am going to combine the AMAP workout next Tuesday as I will not have a change to get to the gym to split them next Friday. After all, Mud Fest is next week end! Time to get muddy!

I finished stage 2 yesterday and am actually sad to see it go! I started out uneasy about it and ended up loving it because it took a lot more focus and balance. The HIIT at the end of workout B was a great addition, though I didn't always look forward to it because I already do spin classes 2-3 times per week, but I can get through 15 minutes of anything!

My progress was as follows:

Workout A
Front Squat Push Press 30# barbell --> 40# barbell
Step Up 30# bb --> 40# bb
DB one-point row 20# ieach hand -->25# db each hand
Static lunge, rear foot elevated 20#bb -->40#bb
T-push up 10# -- >12#
Plank 60 secs --> 1:30 secs
Cable horizontal wood-chop 2 plates (unsure of weight) --> 3 plates

Workout B
Wide Grip Deadlift from Box 95# --> 100#
Bulgarian Split Squats 30#bb --> 40# bb
Underhand Grip Lat Pulldown 60# --> 72#
Reverse Lunge from Box with Forward Reach 10# --> 12#
Dumbbell Prone Cuban Snatch 8# --> 12#
Swiss Ball Crunches -- 25# -- 35#

The ab work was the easiest for me because I've already been focusing on that area for a long time, including doing planks at home (I can do 2:30 min at home if I haven't done anything else) and the Prone Cuban Snatch was my least favorite, as it just felt awkward and I wasn't very good at it.

I have learned that I absolutely LOVE squats.

Now, off to familiarize myself with Stage 3 and get to it tomorrow!

Hello Stage 2ers! I have my first Stage 2, Workout B tonight. I'm kind of looking forward to it but kinda nervous because I'm awfully sore from the A workout still. I'm anxious to try some of these moves that people keep talking about namely the Cuban snatch.

Awesome!!!