New Rules of Lifting for Women: Stage 3

The end of Stage 3 of the program is about the half-way point! There are 7 stages total and the first stage is twice as long as the others. Wow. We are half way? Really? Just chugging along, folks!

Stage 1 Recap

Stage 2 Recap

New Rules of Lifting for Women–Stage 3 Recap–http://leftoversforlunch.com

Workout Calendar (Click to enlarge)

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Stage 3A

One-Armed DB Snatch 20# –> 30#

DB single-leg Romanian Deadlift (aka The Drinking Bird) 15# DB’s –> 25# DB’s
Barbell Bent-over Row 40# –> 70#

DB Single-Arm Overhead Squat 15#/8# –> 20#/10#
DB Incline Bench Press 20# DB’s –> 25# DB’s

Plank 30 sec –> 60 sec
Reverse Woodchop 25# –> 40#

Body Weight Matrix (24 squats, 24 alternating lunges, 24 alternating lunge jumps, 24 squat jumps) 3:27 –> 2:16

***

Stage 3B

Barbell Romanian Deadlift/Bent-over Row 45# –> 75#

Partial Single-Leg Squat Bodyweight (BW) only
Wide Grip Lat Pulldown 100# –> 105#

Back Extension 25#
YTWL’s 5# DB’s

Swiss Ball Crunch 15#
Hip Flexion BW
Lateral Flexion BW

Prone Cobra 90sec

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 9, ~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 11, ~80-85 rpm
2 min recovery at level 1, ~35-45 rpm
1 min sprint at level 12, ~80-85 rpm
1 min recovery at level 1, ~30-35 rpm

Stage 3 Calories

Average Daily Calorie Consumption: 1600-1700kcal
Average Weekly Calorie Burn: 1500-2200kcal

BODYWEIGHT:

Beginning program: 163
End Stage 1: 161
End Stage 2: 160
End Stage 3: 159.5

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