Danny & Jo – Barbell Workout

At the gym w/Jo

Squat:

Bar x 5

135 x 1 x 5

165 x 3 x 5

 
 

Press:

Bar x 5

95 x 1 x 5

115 x 3 x 5

 
 

Deadlift:

135 x 1 x 5

185 x 1 x 5

235 x 5 x 5

 
 

Jo:

Squat: Need to repeat this workout

Bar x 2 x 5

70 x 1 x 5

95 x 2 x 5

 
 

Press: Need to repeat

Bar x 2 x 5

60 x 3 x 5

 
 

Deadlift: Next time, do 145 x 3 x 5

65 x 2 x 5

140 x 3 x 5

 

This workout is from Starting Strength, by Mark Rippetoe; a great book!

Jo – Barbell Workout

Barbell workout from Monday 12-27.
Squat - Bar x 5 x 2
        75 x 5
        85 x 5
        85 x 5

Press - Bar 2x5
        55x3x5

Deadlift - 65x2x5          
           135x3x5

Danny – Squat/Press Combo

Swing:

2H x 10

1H x 10R

1H x 10L

X2

 
 

Double 24kg Squat/Press Combo

8 sets x 5 reps

*lite workout at work; felt good.

Danny – BW Workout

Burpee w/Pull Up

 
 

Burpee = Full, ass-to-heel squat, plank out, push up, back to full squat, slight jump up to pull up bar, 1 pull up.

 
 

:30 on / :30 off x 15 Rounds

Avg. 5 RPR

 
 

It doesn't look like much, but my lungs were on fire! It's interesting how BW exercise can kick your ass just as much as weights. :30 of rest starts to go by quick, once you get to the last half of the workout. This was a true, total-body workout.

 

*Thought for the day: 'Train movements, not muscles'

Danny & Jo - BB Workout

At the gym w/Shamus & Jo
Barbell Workout
Squat: Danny 135x2x5
             165x4x5

       Jo 45x2x5
          65x1x5
          75x1x5
          80x1x5

Press: Danny Bar 1x5
             95x1x5             
             135x3x5

                 Jo 45x2x5         
           55x3x5

Deadlift: Danny 135x1x5               
                185x1x5               
                235x1x5               
                255x2x5 *all reps felt great.
          
          Jo 65x2x5             
             135x3x5

Danny & Jo’s KB Workout

At home w/Jo

 
 

H-Snatch :30R/:30L x 5:00 (Danny w/20kg; Jo w/12kg)

1:00 Rest

C&J :30R/:30L x 5:00 (Danny w/24kg; Jo w/16kg x 3:00; 2:00 w/12kg)

1:00 Rest

H-Snatch :30R/:30L x 5:00 (Danny w/20kg; Jo w/12kg)

1:00 Rest

C&J :30R/:30L x 5:00

 
 

*We really need to get back to Timed Sets! This was pretty tough. My left pinky finger started to form a blister in the 2nd round of Snatches; had to set the bell down for about :15. My hands need to get re-conditioned.

This workout will work perfectly with my new diet plan.

Clean & Jerks felt much better.

Jo – Barbell Workout

At the gym w/Shamus
Barbell:
Squat - Bar x 5 x 2
        75 x 5
        85 x 5
        85 x 5

Press - Bar 5x2       
        55x5x3

Deadlift - 65x5x2          
           135x5x3
*Deadlifts were pretty tough; will repeat this workout one more time, before moving up in weight

Jo's Monday Workout

5 min naked get-ups

1 A HS with 16kg 6 RPA x 7 sets
Work time: :30 /:30 for 1:00 w/ 1:00 rest

Totally "ate my lunch"...traps are fried...will do same one more time before moving on to more RPA...

Jo's Saturday Workout

5 min TGU w/ 8kg

1 A CJ 16kg (7RPA)
Work time: :30/:30 for 2:00 w/ 1:00 rest
7 rounds

i divided the max reps in half and started there, could have done more...will up the RPA next workout.

Jo & Ashley

Jo & Ashley

Warm up

5min

Jerk practice 5/5 w/12kg & 16kg

 
 

Jerk - weight ladder

12kg x 5/5

16kg x 5/5

12kg x 5/5

16kg x 5/5

2 ladders

 
 

Half snatch - weight ladder

12kg x 5/5

16kg x 5/5

12kg x 5/5

16kg x 5/5

2 ladders

Danny - KB

At the Gym w/Shamus
TGU 5:00 w/16kg

Jerk - Weight Ladder
24kg x 5/5
28kg x 5/5
32kg x 5/5
40kg x 5/5
X2

24kg x 5/5
28kg x 5/5
32kg x 5/5

Swing - 1H w/40kg: 5 R/L x 7 sets (70 total)2H w/40kg: 20 x 2

Barbell Workout

At the gym w/Shamus
Barbell Squat
Bar x 5
135x1x5
165x3x5

Weighted Dip
BW x 5
25#x1x5
35#x2x5

Power Clean
Bar x 1 x 5
115x1x5
155x3x5

Danny & Jo Barbell Workout

At the gym w/Shamus & Jo

 
 

Barbell Squat

135x2x5

155x(3 Fr-Sq & 2 Back) x5

155x1x5

155x1x5

 

Jo - Squat

Bar x 2 x 5

65x1x5

75x2x5

 
 

Barbell Press

Bar x 5

95x5

115x5

135x5

 
 

Jo - Press

Bar x 5

55x3x5

 
 

Deadlift

J.M. for DL

24kg KB Swing

1H x 10 R/L

2H x 10

 
 

135x2x5

185x1x5

225x2x5

 
 

Jo - DL

65x2x5

85x3x5