Lozze, just remember that with he snatches AND the reverse lunges to use a lighter weight I started with 5's to really learn the moves. I was all over the place using horrible form, not getting the best from the exercise, when I went too heavy there.

So, workout 1A kicked my butt pretty good and I was sore for three days. Did workout 1B today. I dunno why but it took me a long time to psych myself up to do this workout. I think I read too much of others' experiences and started to dread it. So two cups of coffee and a caffeine tablet later...and I was finally ready to attempt it. Hah.

My thoughts and starting weights are below:

Wide-grip deadlift from box: I don't have a box wide enough for this and I wasn't sure how to modify the exercise. I laid down 2 45 lb plates on the ground (all I have) and stood on those. That didn't really afford me *much* deficit room, but whatever. I did 115 lbs for both sets....seeing as how it was very similar to the original deadlift from last stage but just a touch higher and then the wider grip.

Bulgarian split squat: I dunno why but I was really nervous about this one. I took it and made it my *****. LOL Held a 20 lb plate and everything went smoothly. Really great stretch there in the upper quads and definitely kicks some major *kitten*!

Underhand-grip lat pulldown: Love this one as I feel strong doing it. Started with 85 lbs + 13 lb bar and hope to push that considerably in upcoming workouts.

***At this point I was shaking all over - my legs felt like noodles and I took a 10 min rest. I know, not part of the workout instructions, but when I saw that the next sets were starting with MORE LUNGES...I decided it would be best if I had planned to give it my all going forward.***

Reverse lunge from box with forward reach: as noted - legs were noodles - so I grabbed two 10 lb DBs and did the movements. Could have gone heavier but really just out of energy at this point. Stepping back with my right leg I felt solid, but stepping back with my leg left felt much more difficult in terms of balance, so I just slowed the movement down.

Dumbbell prone Cuban snatch: definitely much harder than it looks due to that shoulder rotation. Used 10 lb DBs in each hand and was worn out by 8th rep but pushed on.

*Swiss-ball crunch - am I the only one who gets dizzy doing these? A minute of these and I felt like I was floating. I have terrible motion sickness as it is....and just going up and down doing this makes me sick.
*Reverse crunch - really think we should have to do more than 10...10 seems like it's not enough and I think I'll add more to each set next time.
*Lateral flexion - I tried #1 and #2 and they felt silly easy...so I stuck with #3 for the workout. I still don't quite understand why we have to do these...I felt a little tightness in my side (not sure what this is called) but this just seemed like a big waste of time to me.

Prone cobra - another one that seemed silly....AT FIRST. The first set I did 90 secs and was fine. The second set I was burning up in my upper back/shoulders/triceps...held on for the 90 secs and then realized that yeah, that was pretty tiring. Still not sure why he doesn't want us to raise our feet up too, that really helps to burn it up even more. But I didn't write the book so what do I know.

Then I took a few mins to eat a Skinny Cow ice cream sandwich (just being real here) and attacked the HIIT. I did the 15 mins on the dreadmill - started at 6 mph, then did 8 mph, 8 mph, 6 mph, and 6 mph - all recovery done at 3.5 mph.

Overall - not as bad as I anticipated but the first half certainly did kick my butt and then I turned it around and owned it.

I think if you have been doing yoga or pilates the prone cobra is pretty easy. I lift my arms up in front and my legs up straight to the back, like the yoga teacher is doing it in class and that kicks *kitten* haha

I can't stand those flexion things. I do feel them in my hips but I just don't like the move at all and I'm really not even sure I'm doing it right. Based on the name I just assumed they were for the hip flexors but I could be way off base....it is a bit odd that the book doesn't tell you what muscle groups we're actually targeting isn't it? It would help me to figure out if I was doing something right.

So I was just checking out a calendar and based on my timing for finishing up this stage and a 10K I'm signed up for it looks like I will have a 2 week break in between stage 2 and 3, yikes! I feel like that is way too long. Should I just add an extra week of stage 2? Or maybe go back do a week of stage 1? I'm very concerned about losing progress if I take that much of a break but I'm just not knowledgable enough to do weights without a routine to follow yet.

ellie - you could definitely add on a few workouts to Stage 2 so you don't have so long of a rest. I've been thinking about adding on a few workouts myself because I had to take a break in the middle of it and don't feel like I'm gettng the full benefit of it.

Jen (MrsRip) - sounds like you had a great first workout with both A & B

The prone cobra is easy for me as well, but I do a lot of yoga, so I lift my legs. I don't really care for the swiss ball crunch either, so I do the Pike instead. I don't really understand the reasoning for the hip flexions, but I have issues with my hips and they feel pretty good when I do them. I'll be on workout 2B tomorrow after a 2 week break.

i finished stage 2 today, except for the intervals, which i've been doing first on cardio days.

final weights are:

front squat: 30-40-30
step ups: 10-17.5 (doing them right!)
one point rows: 10-15
static lunge: 10-20
pushups: 10. not much progress during this stage.
planks: 60 secs on floor - 90secs feet on box
woodchop: 17.5-22.5

deadlift: 55-95
split squat: 25-35
underhand pulldown: 70-100
reverse lunge: 10-17.5
cuban snatch: 10-15
swiss ball: 40-51
reverse crunch: 10-20
lat flexion: 10-12 (side on a ball)
prone cobra: 65-90secs

I completed 2B this morning and, because my husband finally went to the gym with me, I upped all my weights by 10 lbs. (except for Cuban snatch) to kind of show off how badass I am!*lo* He was duly impressed. :happy:

00trayn, which are the exercises you're having trouble increasing weight? I tried increasing prone Cuban snatches to 15 lbs., but just couldn't do more than 2.5. Very frustrating!

I hadn't increased my weights on the cuban snatches either. I started with 15 lbs and I couldn't do 20 lbs. My gym doesn't have anything in between those two weights. I only went from 10 pushups with my feet on a bosu ball to 12 on my last set of my last Workout A. And I suck at planks, so I'm still at 60 seconds. Those are the big ones, everything else I've managed to go up at least 5 lbs, if not 10-15 depending on which one it is.

I feel much better knowing that other folks struggle with pushups and core work (planks) like I do! 60 seconds is ROUGH.

Mesha, I am impressed with your #'s. Don't down play them :flowerforyou:

I begin stage 2 tomorrow.

EXACTLY! focus on doing it right and not numbers. (I need to practice what I preach LOL)

I KNOW I'll have to take the book with me tomorrow. Not sure if I can remember all the exercises and what's up with workout B??? I'll be there forever.

I have 2 workouts left of Stage 2. So I looked ahead at Stage 3. I saw that there's jumping with weights.

I'm pretty sure I can't do that. In fact I know I can't. I've been forbidden to jump by orthopedic surgeons. So now I'm wondering if I should continue with NROL4W and modify those exercises without the jumping, or if I should look into another weight training program.

Phase 2 done!!!! I did the last workout yesterday. I ended up adding a 5th workout for A and B to the end since I had a few workouts that didn't go as planned and I wanted to make up for it. I didn't get to the intervals though yesterday, my ankle was bothering me and I didn't want to aggravate it. I'm planning to redo measurements and progress photos the end of this week when I don't have a ton of water weight. But for now, here's my progress from each exercise.

Workout A:
Front squat/push press - 40 lb barbell to 50 lb barbell
Step-ups - 25 lb kettlebells in each hand to 30 lbs in each hand
One Point Rows - 20 lb kettlebells in each hand to 25 lb kettlebells
Static Lunge - 15 lb kettlebells in each hand to 25 lb kettlebells
Push-up - 10 pushups with feet on the squishy part of a Bosu ball to 12 reps.
Plank - 60 seconds... no progress on this one. It's HARD!
Cable Wood Chop - 50 lbs to 60 lbs

Workout B:
Deadlift - 115 lbs to 125 lbs (I didn't use the box, I'm so short that regular deadlifts are challenging enough!
Bulgarian Split Squat - 15 lb kettlebells in each hand to 25 lb kettlebells
Underhand Lat Pulldown - 100 lbs to 105 lbs (but it got easier, I wanted to try 115 but forgot)
Reverse Lunge from Box - 25 lbs kettlebells in each hand - no progress, someone had the 30 lb bells that I wanted yesterday to try
Cuban Snatch - 12 lbs each arm to 15 lbs each arm (couldn't manage 20 lbs, next highest dumbbell)
Swiss Ball Crunch - Holding a 20 lb kettlebell straight over my head to a 25 lb kettlebell
Reverse Crunch - 10 reps, no change
Lateral flexion - Honestly, I skipped this one.
Prone Cobra - 60 second hold, no change

I was mostly happy with my progress, but it was definitely less progression than in Phase 1. I'll be starting Phase 3 on Monday it looks like. I just skimmed the workout sheets for Phase 3 and it looks kinda tough! Should be interesting...

OH MY! :noway: STAGE 2 has kicked my bootie. Stage 1 seems like a walk in the park.

squat with the shoulder press ?? sorry don't have my book nearby) 25 pound barbell

step ups 30 pounds

one point dumbbell row 20 pound and I was wobbly. Lucky if I could do 2 in a row.

static lunge 30 pounds

planks 30 rest 30 My body was shaking from top to bottom.

woodchop 12.5 > 17.5

Just started stage 2 and did workout B today. I feel it in my legs!

Did workout 2A today. And for some reason I had more trouble today than I did the first time I did it. I did increase my front squat push press to 60 lbs and did a 3rd set (but only 8 reps because my form got weak). I struggled with the one point rows and balancing on my dominant foot (which seems odd, seems that would be easier) and I had to go down to 20 lb DBs to get it done properly. Weight stayed the same on step-ups and lunges. Instead of doing the wood chop with a band, I used a 20 lb DB and did the movement on the floor - felt it in my triceps and my abs, much more than when I used the band so I think I'll stick with the floor movement. Planks stayed at 60 seconds and I was glad to get them over with. I did HIIT after this workout too (needed the burn for the extra candy I ate today, hee hee). Have I mentioned how much I really like the front squat push press?! I know it's awkward but I love that hip drive and getting the bar up. I feel strong....like She-Ra or something. haha

Hi all! I'm going to be starting stage 2 really soon. I was wondering if anyone had a good substitution for the front squat/push press? I was practicing it the other day, and it really was straining a wrist injury I've been babying the past year. I am thinking I don't want to risk reinjury.

Any ideas?

I admit I don't really do it how they show it in the book. I have tiny hands and wrists and I cannot support the bar like they show. What I do is hold the bar overhand like I'm at the top of a deadlift. I squat down and the pop up while flipping the bar into the front press position and use the momentum of coming out of the squat to push it over my head. Not sure what it's called or if it's right, but it works really well for me and it's challenging.