Stage 3 Begins!

I was worried I wouldn’t be able to start Stage 3 with the pulled stomach muscle—but the exercises actually helped.  Here is Workout A (all exercises 3 sets, 6 repetitions):

One-armed dumbbell snatch

Alternate sets: Dumbbell single-leg Romanian dead lift / Barbell bent-over row

Alternate sets: Dumbbell single-arm overhead squat/Dumbbell incline bench press

Alternate sets: Plank (90 seconds)/Reverse wood chop

I was very careful on the reverse wood chop and kept the weight low and the movement slow.  This is followed by a body matrix – 24 lunges, 12 lunges, 12 lunge jumps, 24 squat jumps – recovery time is 2x circuit time – then do the circuit again.  I follow this with my 15 minute HIIT – treadmill 3 minute warm-up then 1:2 intervals, 4 rounds alternating between 10 minute mile and 8:12 minute mile.  I hope to break 8 minutes in a few weeks.  On my alternating days, I am doing longer, less intense intervals on the stair climber for 30 minutes followed by the following body movements for Men’s Health Book of Exercises—Jumping Jacks, walking high knees, Lateral duck under, Inverted hamstring, lunge with side bend, cat/camel, push-up plus, floor Y raises, side-lying thoracic rotation, clamshells, and supine hip internal rotation.  When I got home, I did a 20 minute yoga session and plan to walk and stretch later today.