I started with 10-mins on the treadmill and then did:
A: One-armed Dumbbell Snatch - 20e/6, 25e/6, 27.5e/6
B1: Dumbbell Single-leg Romanian Deadlift - 20e/6, 20e/6, 22e/6
B2: Barbell Bent-over Row - 75t/6, 75t/6, 80t/6
C1: Dumbbell Single-arm Overhead Squat - 20&10/6, 10&5/6, 10&5/6
C2: Dumbbell Incline Bench Press - 20e/6, 20e/6, 22e/6
D1: Plank - 90sec (45-degree), 30+30+15+15sec (on floor), 30+20+20+20 (on floor)
D2: Reverse Wood Chop (on floor) - 25t/6, 25t/6, 27.5t/6
Bodyweight Matrix: Brutal (read below) ~4 mins
HRM: 70mins, 621 cals, Max: 159 (89%), Avg: 134 (75%)
Okay, I knew this one was going to be hard. With the bodyweight matrix at the end I cut the warm-up down to 10 minutes, hoping that I would have enough strength left. It’s supposed to be:
- 24 squats
- 12 lunges (each leg)
- 12 lunge jumps (each leg)
- 24 squat jumps
Even fresh I cannot do the lunge jumps and squat jumps. I’ve tried over the past few days doing a couple of practices. No way, not going to happen. Even when I manage to get airborne on the lunge jumps the pain in my knee is too great. So I’d decided I would do the 24 squats, 12 lunges (each leg) twice for each of the two repetitions. Well, I barely made it through the first one without collapsing. It took about 4 mins, so I rested until it was time for the next repetition and couldn’t get past the first set. So I rested for the same amount of time as it took and did it again. So I did do 96 squats and 48 lunges (each leg), but I know it’s not in the spirit of how it was designed. However, for now, that’s the best I can do. I’ll work on doing them all in two sets by the end of this stage, but I’m not sure when I’ll manage to get them airborne. These give me pain in the pool, so on dry land I’m not sure I’m ready for them. I will continue to practice them in the pool though.
Some of these were easier than expected, some harder. That in itself is no real surprise. As I expected, I liked the one-armed dumbbell snatch, but I have to be careful as I tapped the ceiling at the upward point. I went from 20 to 27.5lbs between the three sets as I felt the weight wasn’t heavy enough. The single-leg romanian deadlift was tough, but more because of balance. I don’t think the choice of weights was the issue. I started the bent-over row at 75, since that was where I finished at the end of stage 1, and I’m glad it was only 6 reps! The dumbbell single-arm overhead squat was much harder than I expected it to be. The book talks about using one weight (the lower one) at twice the weight of the upper one using 5 and 10 pounds as an example. I figured those were way too light and started with 20 and 10. I learned my lesson and went back to 10 and 5 for the second and third set. I think I need to practice the movement more, not worry so much about the weight. The dumbbell incline bench press (which I do using a swiss ball - no bench) seemed just about the right weight, maybe a little light. The planks still kill me. I started with a 45-degree one, but I know it’s far too easy. Since I didn’t progress to holding a plank for 60 seconds during the last stage I’m not seeing much of a progression on this. Oh, and the reverse wood chop I’m doing on the floor. I thought I was being good doing them two ways (and then I read in the book you’re supposed to switch sides), so I was just doing what I was supposed to be doing. 
Had my post workout snack, then lunch, and now I’d just like a nap. Although I’m going outside soon to check the plants for water and have a nice relaxing swim. At least the weather is nice (hot, but not humid).
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