New Rules of Lifting for Women: Stage 2

I’m starting Stage 3 today! Here are my awkward ramblings on Stage 2:

 

And my workout calendar (in teal – click to enlarge):

(The one’s with the “+” showing are the ones that I did HIIT afterwards.)

And the exercises:

Stage 2A (2 sets of 10 reps)

Front Squat Push Press: 30# –> 45#

Step-up: 5 risers, 20# DB’s
Dumbbell 1-pt Row: 20# DB’s

Static Lunge w/ Rear Foot Elevated: 20# DB’s
Push-up: Regular, bodyweight only

Plank: 35 sec –> 48 sec
Cable Horizontal Wood Chop: 20# –> 27.5#

Stage 2B (2 sets of 10 reps)

Wide Grip Deadlift from Box: 50# –> 75#

Bulgarian Split Squat: 15# DB’s –> 10# DB’s
Underhand Grip Lat Pulldown: 75# –> 97.5#

Reverse Lunge from box w/ Forward Reach: 10# DB’s
DB Prone Cuban Snatch: 8# DB’s

Swiss Ball Crunch: 15# DB
Reverse Crunch: bodyweight
Lateral Flexion: bodyweight

Prone Cobra: 60 sec –> 96 sec

HIIT (on elliptical)

2 min warm-up at level 1, ~50 rpm
2 min warm-up at level 5, ~50 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
1 min recovery at level 1, ~40-45 rpm

Stage 1 details here.