Today I started the "Define Yourself" phase (phase 2) of FBB. I started out with the same warmups that I've been doing, minus the one-legged jumps, because I am not going to take risks with a knee that I need for running. Then the strength part was 2 sets of 8...
1A Wood Chop -- started at 25 lbs, realized that was way too easy, moved up to 35 lbs
1B Plank -- Instead of counting the seconds, I just looked at a clock, started the plank at the zero-second mark, and held it until I was tired, then looked at the clock again. :59 for the first one, :65 for the second one.
2A Dumbbell Squat with Offset Load -- 10/15
2B Dumbbell Alternating Overhead Press -- 15s/20s
3A Single-Leg Bent-Knee Deadlift -- There was no way I was going so low as to put the weights on the ground, but I did okay on these. 8s/10s
3B Assisted Chinups -- Finally! I get to work these into my routine. Of course, I kinda sucked at them. I put the weight on the highest possible assist, did 8 reasonable chinups the first set, and 8 sloppy ones with three breaks on the second set.
4A Alternating Lateral Lunge -- 10s, 12s (whoo, these really got my heart rate up)
4B 2-pt. Dumbbell Row -- I wasn't sure if I was supposed to do this with one arm at a time or two, so I did two. 20s/25s
That was a good starting point for the next four weeks. I will be sore tomorrow! Heck, I'm still sore today from Saturday's workout.