KBM – Lite Day

Danny 16's
Jo 8's
Shamus 24's
Brett 12's


DSW x 5
DSN x 5
SSP x 5
X 6 sets, w/1:30 rest between sets.
*felt great for this workout; no issues.

KBM – Medium Day

Danny w/2-16kg
Jo w/2-8kg
Shamus w/2-24kg
Brett w/2-12kg


DHP x 5
DSN x 5
DMP x 5
DFS x 5
X 6 sets, w/2:00 rest between sets.
*This workout felt great, maybe the best one yet for me (Danny).

KBM – Make Up Days

Due to my hectic work week, I missed my scheduled workouts on Wed. & Fri., so we had to make them up on our trip to Destin, FL with friends. We did our Wed. workout Friday, since we were on the road, and then did Friday's workout this morning.


KBM – Lite Day (Done Friday Morning)
DSW x 5
DSN x 5
SSP x 5
X 5 sets, w/1:30 rest between sets.


-----------------------------------


KBM - Heavy Day (Done Sat. Morning)
Danny 2-16kg
Jo 2-8kg


DCL x 5
DMP x 5
DFS x 5
DPP x 5
DFS x 5
X 4 sets w/2:00 rest between sets.

Danny – KBM Med. Day

2-16kg
DHP x 5
DSN x 5
DMP x 5
DFS x 5
X 5 sets, w/2:00 rest between sets.
*the 16's are starting to feel a little heavier, especially at 5 sets. I decided to get away from the plant, and go to Fort Jackson to workout. It's a cool area, and a nice peaceful place to workout. The weather is really nice too, and I wanted to get a little sun.
Jo, Shamus & Brett will be doing their workout at the gym this evening at 5:30.

KBM – Heavy Day

Heavy Day
Danny at Work 2-16kg
Jo at the gym w/2-8kg

DCL x 5
DMP x 5
DFS x 5
DPP x 5
DFS x 5
X 3 sets w/2:00 rest between sets

*felt ok, no issues. Jo, & Brett will do theirs at the gym this evening.

KBM – Lite Day

Danny w/2-16kg
Jo w/2-8kg
Shamus w/2-24kg
Brett w/2-12kg


DSW x 5
DSN x 5
SSP x 5
X 4 sets
1.5 min. rest between sets.
60 Total Reps
*This felt lite, but good. My lower back was irritated, but the workout didn't seem to make it any worse.

Kettlebell Muscle – First Day

First day of the Kettlebell Muscle program.


Medium Day:
DHP x 5
DSN x 5
DMP x 5
DFS x 5
X 4 sets, w/2:00 rest between sets.


Danny w/2-16kg
Jo w/2-8kg
Shamus w/2-24kg
Brett w/2-12kg


*The first day wasn't very difficult BUT, I know the coming weeks will be more and more difficult, so I'm pleased with how the workout felt. I think the decision to use the 16's instead of the 20's was very wise. My Chiropractor visits on Friday and today have been very helpful in increasing the ROM in my shoulders, when doing the snatches & presses. The Active Release treatments are VERY impressive, and I highly recommend them to anyone. Emeka Okafor referred me to Dr. Edwards, so if it's good enough for him, it's good enough for me!
I'm looking forward to the Wed. workout...

TGU - OAJ - DFS

w/Jo
5:00 TGU - Jo w/15#
           Danny w/16kg


10:00 OAJ - Jo w/25#
            Danny w/24kg


DFS - 5 x 8 Jo w/2-25# *5 RPR
            Danny w/2-24kg  *5 RPR
*squats were very tough after doing the Jerks!

Jo: DHS & OAJ

DHS 2-8kg

:30 on/:30 off x 5:00

OAJ w/12kg

:30R/:30L x 5:00 (6 RPR)

Rest 1:00

Repeat 2x

Our Workout

Snatch & Jerk


Me:
20kg x 5 R/L
24kg x 5 R/L
28kg x 5 R/L
Did all three bells in a row, rested while Shamus did his; he did:
24-28-32
I did 4 rounds; he did 3.


Me: Jerks
28kg x 5 R/L
32kg x 5 R/L
X 5 sets.




Jo:
BB Deadlift:
Wm Up - Bar x 5
95x5
135x8x3


Double Windmill
2-25# x 5x3


Double M.Press
2-25# x 5x3