Jo's Squat Workout

Barbell Squats / 63lbs / 7RPM

:30 work / 1:30 rest / 163 HR

Felt a bit knee wobbely at the end...
hopefully I will be able to sit and get back up in the morning...
or potty time is going to be very excruciating ;)

Danny & Shamus: Litvi-Sprints at The Fly

Shamus and I decided to take advantage of the amazing weather we were having Monday, and workout at our favorite place, The Fly.
We did what Dan John calls Litvi-Sprints. Our particular version was:
Double 20kg Front Squats x 8
Sprint 50 yds
Pull Ups
Rest 5:00

20kg Russian Twists 10 > 1
Push Ups 10 > 1
Circuit Style

We did 10 rounds of this, and we laddered the Pull Ups from 10-1. Well Shamus didn't go below 5, but he's a stud, I'm just an old man! :)
This was a very tough workout. Doing the pull ups right after the sprint was quite hard.

Jo’s 8 mile run…

9-25-10

8 mile run today; 12 minute mile avg. It was hot and I gave into it…found 5 pennies on the road :) yeahlots of luck right :)Gummies was my snack…made my tummy ache a little :(I'm pooped…and I ask "why am I doing this"?

Danny & Jo: Half-Snatch Workout

6:15AM
Half-Snatch x 10:00 (1:00 R/L)Danny: 20kg x 9RPM
Jo: 12kg x 5RPM


Jo and I woke up with the roosters today, which we hate! It was our first workout with the 12 & 20kg; what a wakeup call this was! She's been using the 8kg, and I've been using the 16kg.
The increase in weight was a rude awakening, especially at 6:15 in the morning! Mentally, I was not ready for it. Physically, my hands didn't seem to be ready for it. My callouses, which I had filed down prior to the workout, didn't take long to start acting up. I actually tore off a small part of the one on the middle of my left pinky finger. At least there was no raw skin showing. Neither of us had any blisters, but a tender spot or two for sure; just due to the increase in weight. Due to the increase in weight, my forearms were burning some, and my grip began to fatigue.
Obviously, the 20kg will be a challenge for me, for some time. Jo was equally challenged by the 12kg.
We may have to switch to a :30/:30 time format, to manage hand/forearm fatigue.

 ********************************************
  6:30PM - At the gym w/Shamus.

Barbell Squat: 111# :30/1:00 x 10 Rounds = 5:00 work time: 10RPM

*The squats felt great; one of the best workouts I've had in a while, probably could have done a few more rounds, with good form. I took a 5-Hour Energy shot about 30:00 prior to training; not sure how much of an effect it had, but either way, the workout was great!

We rested for about 5-7 minutes, and then did 10:00 of Jerks (1:00 R/L) I used a 24, and got about 9RPM. It was also a great workout, although the last 2-3 rounds were tough, due to my thighs being fatigued from the squats, but I made it.

I rested for about 10:00 or so, and then wrestled for about 30:00.

Jo's Squat Workout

20 / 2 min rounds
Double 8kg front squat / 5 reps per 30 sec work time / 1:30 min rest
Legs are fried :)

Danny – Squat Workout

2x16kg Front Squat :30/1:30 x 14 rounds @ 10RPM (7:00 work)

Jo

3-Mile Run

5:30am

Danny’s Workout

2x16kg Squat :30/1:30 x 10 Rounds (5:00 work time) 10RPM

16kg H-Snatch 1:00 R/L x 10:00 x 14RPM

Lite workout (at work). Went to Fort Jackson to train. I found a spot in the shade, there was a nice breeze blowing, and the humidity was low; it felt awesome!

Jo's Swing Workout

Back behind the bell...:)

30 minute workout / 2 min on 30 sec rest
8 kg bell / 41 RPM

GEAUX SAINTS!

Danny – workout (at work)

Decline Push Ups 100, Regular 20 (120)

Hindu Squats 75; Goblet 25 (100)

Pumps 50

*Did circuit style

Jerk - Form Check Clips

28kg Jerk

Danny’s Squat Workout

2x20kg Fr. Squat

:30/:30

13 Rounds (6:30 actual work time)

Avg. RPM 8 (108 reps)

Avg. HR 160

*quite humiliating! Squats kick my ass every time! I don't know if it's my leg strength, or if my midsection is too weak…I just know they always kill me.

Danny H-Snatch Workout

At the park w/Shamus


H-Snatch w/16kg

20:00 @ 14RPM

HR 165

Danny’s - Workout

Maxwell BW Workout - Circuit Style (w/Shamus)

 
 

Push Ups: (Regular, Superman, Hindu, Half Moon) 10

Pull Ups: 5

Dips: (Straps & Bar) 5

Cossack Squat: 10

Windshield Wipers: 10

X 6 Circuits (240 reps)

 
 

Went to Judo class afterwards for 1.5 hrs.

Jo’s long run

Today was my long run; was going to attempt 10 miles but remembered how hard 8 miles were so I decided to redo my 8 mile run…still tough but my mile average was 13.125 versus 13.33 last 8 mile run. I tried to keep my strides longer but in the process my heart rate kept spiking up past my high of 175 so I'd have to slow it down to a fast walk to get my heart rate back down to something manageable.

 
 

I tried a new snack…dark chocolate M&M's but found that they tend to melt on my hot body after a while…:)

 
 

Had a few dogs chase me…nothing drastic though…they were tiny dogs (thank goodness)! Seven weeks till D Day! Until next time…peace out ;)

Jo – 12kg H-Snatch Workout

Today I attempted to move up to the 12kg for part of my snatch workout. The plan was to go as far as I could with good form, or until it just got too difficult, then switch back to the 8kg. At 1:00R/1:00L, and 12 RPM, I only completed 2 rounds, for a total of 4:00. I wasn't happy with that, but that's what I did.
The last 13 rounds with the 8kg were at 15 RPM, and my avg. HR was 172.
Britt, I was barely able to complete the 30:00 workout, due to using the 12kg in the beginning; should I just stick with the 8kg, so I can complete my full 40:00 workouts, or more? That 12kg really zapped me!

Video Test

Just testing this video posting thing...

Danny’s BW Workout (At Work)

Did Pull Ups & Snatches yesterday at the playground, decided to do some BW work today; it felt good.

 
 

Push Ups: 10x10 (100 reps)

Hindu Squats: 25x6 (150 reps)

Squat Thrusts: 10x5 (50 reps)

Jo’s Short Run (Sun.)

5:30am

3 Mile Run

40:00

13 Min. Mile (a little slow; I normally don't run this early)

Avg. HR 165

Jo's 8 mile run

8 miles

1 hr / 42 minute duration

12.5 avg. mile

167 - 172 HR

Exhausted, no cramps this time...power snack (candy corn :).

Jo: Rack Squat for Time

18# KB

7 RPM

30:00

152 Avg. HR

Jo’s half snatch workout

Half-Snatch w/18#

40:00

17 RPM (680)

Avg. HR 168

 
 

Started to acquire blisters again (different spots on fingers). Exhausted, nauseated…glad it's over!