Pull Ups - Jerk/C&J

Pull Ups: 10-9-8-7-6-1 = 40

 
 

Jerk: 24kg x 5 R/L x 5

Jerk: 28kg x 5 R/L x 3

LCCJ: 28kg x 5 R/L x 2

Jerk: 28kg x 5 R/L x 3

 
 

50 Reps w/24kg

80 Reps w/28kg

A good practice session/light workout. Tech. felt good.

 
 

Danny – Workout (At Work)

Warm Up: 10:00
Windmill x BW
Pull Up x 5 slow
Atomic Push Up x 5
Regular Push Up x 5
Deep Squat (BW) x 10 x 2
Hanging Knee Raise x 5
Swing 24kg - 1A x 10 R/L
2A x 10
R x 10
L x 10
R x 10
L x 10
Row 1A 5 R/L


Workout:
Front Squat 2-24kg: 5 x 5
Mil. Press 2-24kg: 5 x 5
OAJ: 28kg x 5:00 (:30R/:30L @ 4 RPR)
Jerk: 2-24kg x 5 x 5


*OAJ w/28kg felt pretty good; felt heavy but good; maybe because I just did two lifts with 2-24kg's in the rack position, back-to-back.
Rested a minute or two, and was looking at the 24's sitting there, and decided to see how they would feel, so I scooped them up, and somehow, they felt lighter than the 28! Makes no sense. Although, this was the first time I've done Jerks with the 28 for time, so that may have something to do with how heavy it felt!
Was a good workout. Tomorrow, I will do a warm up, then Pull Ups, then OAJ w/28kg; probably ladder-style, and try to get some volume.

Jo – Last Snatch Workout

Last Snatch Workout before run this Sat.
40:00 Non-Stop; Half-Snatches w/ 18 lbs.
30 rounds x 17 rpm
10 rounds x 16 rpm
670 reps in 40 min.

Jerk & LCCJ

At the Fly w/Shamus - 9:30am
Ladder template: you go, I go.
C&J: 5 R/L - 20kg, 24kg, 28kg, 32kg
Jerk: 5 R/L - 20kg, 24kg, 28kg, 32kg
C&J: 4 R/L - 20kg, 24kg, 28kg, 32kg
Jerk: 4 R/L - 20kg, 24kg, 28kg, 32kg
C&J: 3 R/L - 20kg, 24kg, 28kg, 32kg
168 Total Reps.
Didn't finish the 3 rep Jerk set; Shamus had to leave.
Great practice session/workout! Need to warm up my back real good next time. Maybe lite cleans, 1A swings
Rows, push ups etc…my quads were burning, and the grip was challenging on the 28 & 32. The 20kg felt like a feather, after the 28 & 32!

Danny & Shamus: Litvinov

Litvinov @ The Fly: Danny & Shamus' Workout; Jo's is below this post; same format.

 
 

DFS: 20kg's x 8 - 50 yd. Sprint - 8 Pull Ups

24kg's x 8 - 50 yd. Sprint - 8 Pull Ups

1-32kg Goblet Squat x 8 - 50 yd. Sprint - 8 Pull Ups

 
 

DFS: 20kg's x 8 - 50 yd. Sprint - 8 Pull Ups

24kg's x 8 - 50 yd. Sprint - 6 Pull Ups

1-32kg Maxwell Rep & 1/2 Squat x 5 - 50 yd. Sprint - 5 Pull Ups

 
 

Double Swing: 20kg x 10 x 1

24kg x 10 x 1

 

2H Swing: 32kg x 10

32kg x 20

Jo – Squat Day

 

I worked out with Danny & Shamus at The Fly today. I really like the Litvinov workout. This was my first workout since my car wreck, and my chest was still sore, so I cut the pull ups short.

 

Litvinov

Double FS: 12kg x 8 reps x 3 - 50 yd. Sprint - 5 Pull Ups

w/8kg 8 reps x 2 - 50 yd. Sprint - 5 Pull Ups

Maxwell Rep & 1/2 Squat, 5 reps x 1 - 50 yd. Sprint - Pull Ups

 
 

2H Swing: 32kg x 20

Jo – Lite Squat Day

Lite Squat Day

Barbell: 63#

:30/1:00 x 20 rounds

7 RPR

Good workout. My glutes & quads were burning some.

Jo's 8 mile run

Two weeks till the big event...8 mile run this morning
Completed in 1 hr. 37 mins. / 12.1 MM

HR 172 / Ran 6 miles straight / Walk / Run for remaining 2 miles.

Barbell Squat

This was my 2nd to last set of 8 reps. Depth was pretty good, but I'd like it to be a little lower. I will work on this, hopefully tomorrow.

Danny – Barbell Squat

Barbell Squat: Home
Warm Up Sets x 2 (BW & 24kg Goblet x 8)
118 x 8
129 x 8
140 x 8
151 x 8
161 x 8
1:00 rest between sets.
Workout felt good. It wasn't too much of a struggle to complete, and my legs feel fine afterwards. I don't know if not feeling something in my legs is a sign that it's not intense enough??
Tomorrow I will try to establish my 1RM, so I can adjust my percentages accordingly.

Will meet Shamus at the Fly at 4:30 for a KB workout.
Double Swing-High Pull-Snatch Combo: x 5

Sprint 50 yds

Pull Ups x 5

Jo: 8kg's, Danny 16kg's, Shamus 20kg's

Did 5 Rounds

Jo: Double Fr. Squat: 10x10

Danny: OAJ 5 R/L: 20kg, 20kg, 32kg, 20kg, 32kg, 20kg, 32kg, 20kg, 32kg, 32kg

Shamus: OAJ  All 10 rounds w/32kg

A good practice session for me with the OAJ. I enjoyed the reps with the 32, it forced proper technique, which I needed to work on.

Farmers Walk

Jo: 2-16kg, Danny & Shamus 2-16 in one hand, 1-32 in the other. Alternated 20 yd walk between the three of us, for 10:00.

Jo’s Short Run

5 Miles Non-Stop

11.4 Minute Average

Didn't check HR because Mallory used the monitor. Very impressed with myself a little anxious towards the end due to NEVER running that long of a distance without stopping before :)

Jo’s Snatch Workout

26lb :30R/:30L x 10 rounds 5RPR
152 avg. HR
Felt good

Danny – Barbell Squat

AM Workout:
Barbell Squat at PG
Warm Up Sets w/bar 2x5
121x8
133x8
143x8
153x8
163x8 *felt good
Rested for 5:00
203x1 *felt good; may have been able to do 3?
_________________________________________

PM Workout w/Shamus

20kg H-Snatch

7:30 8RPR

*Had to stop, due to hand issues. Was somewhat difficult, since I squatted earlier this morning.

Jo's Heavy Squat Workout

I suck!
Barbell squats / 85lbs / 5 RPR / 8 Rounds (40 REPS TOTAL)

:30 sec work 1:30 rest. Didn't want to go to failure will try for
10 rounds next week.

Jo’s Short Run

5 Mile Run

172 Avg. HR

My short run for the week; no issues.

Danny – Front Squat

2x20kg Front Squat

:30/1:00 x 14 Rounds (7:00 of work)

8 RPR

Jo – Barbell Squat

Barbell Squat 63#

:30/1:00 x 10 Rounds

7 RPR

164 Avg. HR

This was an easy workout, but it is my light day, since dropping swings. The 7 RPR is pretty much my max right now, but next time, I will do more rounds, (14) rounds which will be 7:00 of work.

My heavy day with the bar will be 85# x 5:00 (:30/1:00 x 10 rounds)

Jo’s Run

8:30am

10 Mile Run

13.2 Minute Average

172 Avg. HR

My groin issue is still occurring towards the end of the run, but goes away in a day or two.

 
 

Danny – BW Workout

The weather was amazing, so I went to the park to train; mainly because it allows me to use my Jungle Gym straps for Pull Ups, which I can't do at the office. The workout felt great; no issues other than not being able to do as many pull ups as I planned; but the push ups fatigued my upper body.

 
Push Ups: 10-8-6-4-2 x 4 (120 Reps)
Hindu Squat: 20 x 6 (120 Reps)
Pull Ups: 8-6-4-2; 6-4-2-2; 5-4-2; 2-2-2 (51 Reps)

Danny – Squat & Snatch

At Fort Jackson
Squats: 2-20kg x 6:00 (:30/1:00 x 12 Rounds @ 8 RPR) 96 Reps
Half-Snatch: 20kg :30R/:30L x 8 Rounds @ 7 RPR = 8:00 of Work, 112 Reps