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

Danny – Lite Workout

Wm Up:

Hanging Leg Raise 5x5

BW Squat 8x3

Mountain Climbers 10x2

Push Ups 5x5

Workout:

28kg Goblet Squat x 8

24kg Jerk x 5/5 = 1 Set

:30 Rest

Repeat 4x

5 Total Sets (40 Squats/50 Jerks)

I obviously felt this pretty quick in my legs. A good combo, and this could be tweaked a few different ways.

28kg Jerk 5/5 x 1

C&J 5/5 x 4

For several reasons, workouts while I'm at work are seldom anything special, but my mentality is, 'it's better than doing nothing'. It's simply a matter of keeping my body from getting too stagnate while I'm away.

Jo's Workout

5:00 TGU w/ 8kg

5:00 HS w/ 12kg :30 off
5:00 CJ w/ 12kg :30 off
5:00 HS w/ 12kg :30 off
5:00 CJ w/ 12kg :30 off
5:00 HS w/ 12kg :30 off
5:00 CJ w/ 12kg :30 off

In the words of Coach "this workout ATE MY LUNCH"!
Burning traps / glutes / hamstrings...OH MY!

Danny – Workout @ Work

2H Swing: 24kg x 10-15-20
          28kg x 10-15-20

 1H Swing: 24kg x 10/10
               x 15/15
               x 20/20
          28kg x 10/10
               x 15/15
               x 20/20


OAJ: 24kg x 5/5
     28kg x 5/5
     x 5 sets = 100 Reps


Weighted Pull Up w/24kg: 3 reps x 2; 2 reps x 1
*BW-180# + 53 = 233# Pull


H-Snatch: w/24kg 5/5 x 5 = 50 reps


Nothing spectacular. A dreary cool day at work, and I'm getting a cold, so my motivation levels were not exactly high. Overall the workout felt good.

Drop Sets

At the gym w/Shamus & Jo

 
 

Shamus & I were still a little sore from the barbell workout on Monday, so we decided to do a lite/moderate workout, with a few different lifts, but staying away from legs. The Jerks were not bad on the legs, since the volume was lite. A good workout, was just enough for how we were feeling.

 
 

TGU x 5:00 (Jo w/15#; Danny w/16kg)

 
 

Swing: Drop Set

40kg x 5/5

32kg x 10/10

28kg x 10/10

24kg x 15/15

Jo: 24kg-20-16-12 (same reps)

 
 

Jerk: Drop Set

40kg x 3/3

32kg x 5/5

28kg x 5/5

24kg x 5/5

Jo: 16kg, 12kg, 16, 12

 
 

H-Snatch: Drop Set

28kg x 5/5

24kg x 5/5

20kg x 5/5

Jo: 16kg x 1 set; 12kg x 2 sets

 
 

Weighted Pull Ups w/12kg 6-5-4-3-2 x 1 set

 
 

Maxwell :30 Pull Ups (2 Reps each)

1 rep =

5 sec. up

5 sec. at top

5 sec. eye level

5 sec. head under bar

5 sec. 3/4 down

5 sec. flexed at bottom.

Barbell Workout

At the gym w/Shamus

Romanian DL

135x5

185x5

235x5

255x5x6

*Danny: 1 regular DL w/265#, felt good, somewhat easy.

 
 

Power Clean

135x5

145x5x3 *tried 3 reps of Clean & Jerk

 
 

Squat

135x5x1

185x5x4

 
 

40kg KB Jerk 1 R/L

40kg KB Press 1 R/L

 

This was my first workout using Power Cleans & the RDL. I enjoyed all of the lifts.

Danny & Jo’s trip to Auburn

Jo and I went to Auburn this weekend to train with our kettlebell coach Britt. His training partner Jake was there all day, and towards the end, Patrick came by to join us.

Snatches with the 24kg. Lost track of the reps,(maybe 50-75?) since my hands were quite tender, due to my lack of snatching in the last few months; I've been focusing on Jerks.
Mil. Press - Jo: 8kg x 5 R/L; 12kg x 10 R/L x 2             Danny: 32kg x 5 R/L; 24kg x 10 R/L x 2
Jo sat out for the remainder of the day. She had spent two hours or so that morning trying to clean up her Jerk tech., which was her main priority. Poor Britt was probably close to giving up on her :) but, after lunch he tried again, and she FINALLY got it. Plus, her tooth started acting up, so she wasn't up to more work.
 Swing - Drop Sets:
48kg x 10/10
40kg x 15/15
36kg x 15/15
28kg x 20/20
24kg x 25/25 = 170 Reps

40kg x 25/25
28kg x 25/25
24kg x 25/25 = 150 Reps

Jerk - 5:00 w/28kg

Fat Bar Deadlift w/268# - 10 Singles *this was a lot of fun for me, since it was the most weight I've ever deadlifted, and we were using a Fat-Bar, which was interesting in terms of grip. I was surprised at how well my grip strength held up, considering we had just done some HEAVY 1A Swings. The 48kg is very deserving of the title "The Beast'!

Pull Up: 3 Sets of 7We had a great day of training with Britt, Jake & Patrick. Thanks guys!

Jo's Workout

First of all OMG!...I mean PIECE OF CAKE :)


Warm up:
1A Swing - Drop Sets
24kg 15/15
20kg 25/25
16kg 35/35
Felt fine, grip was good...(150 total reps)


Workout w/12kg:
H-Snatch 5:00 / :30 off
1A LCCJ 5:00 / :30 off
H-Snatch 5:00 / :30 off
1A LCCJ 5:00 / :30 off

Total H-Snatch (130 reps)
Total 1A LCCJ (80 reps)


I did too much on the warm up, and it hindered my work sets, since I intended to do 3 sets of H-Snatch/LCCJ, as it was written. I will try the Swing drop sets again, but it will be the main focus of the workout. Totally spent!

Danny – OAJ Practice/Pull Ups/Squats

Back at work as of the 11th; haven't lifted since the 9th, so I wanted to do something light.

Warm Up: JM (lat stretch)

Pull Up: 10-9-8-7-6 (40)

Decided to do some Jerk practice:

OAJ 24kg 5 R/L x 5 sets (50)

OAJ 28kg 5 R/L x 5 sets (50)

Form felt good, but Britt will confirm that next Friday.

Goblet Squat 28kg 5x5

Jo's Workout

Double H Snatch / Press / Front Squat
5 reps x 5 sets with 26# KBs
5 reps x 15 sets with 18# KBs
:30 sec rest between sets
25 reps with 26# KBs
75 reps with 18# KBs = 100 reps total

legs are fatigued / shoulders are on fire!

Jo's Workout

Swing - Weight Ladder
28kg x 10 2H
24kg x 10 2H
20kg x 10 2H
16kg x 5/5 1H
:30 Rest between circuits
Did a total of 5 circuits: 200 Reps

Jo –Monday Workout

From Pavel

H-Snatch/Press/Squat Combo w/2-18#

5 reps x 22 sets :30 Rest between sets (110 reps)

Danny & Shamus

At the gym.

TGU - 5:00 w/16kg (Danny)

24kg Swings: 200 Reps (Shamus)

Squat/Press/BW Pull Up (Combo) 2-24kg x 10 sets of 5

Goal was 75 pull ups; so we owed 25 after the squat/press combo. We simply laddered these last 25 reps, to complete the 75.

Lite soreness in the shoulder blades, some in the legs..but nothing bad.

The 3 Amigo’s at the Fly

JM 5:00
Swings 1A 10 R/L x 3

Workout: Jerk/C&J Ladder
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Short Break
For Time
Jerk - 24kg x 5:00 (:30 R/L) 59 Reps
Jerk - 28kg x 4:00 (1:00 R/L) 47 Reps
Danny = 286 Reps (180 Weight Ladder: 106 for time)
Shamus = 337 Reps (180 Weight Ladder: 157 for time)


Jo did some practice reps with the Jerk, using her 8 & 12kg.


8kg x 5 R/L x 3
12kg x 5 R/L x 3 = 60 Reps (20 reps were LCCJ)

Danny & Shamus: Jerk/LCCJ

At The Fly w/ShamusWarm Up: 5:00 JM
5:00 Swing/Jerk (:30R/:30L ea.) x 5:00


Jerk/LCCJ: 5 R/L w/ea. Bell (24-28-32kg)


Jerk 5/5 5/5 5/5
C&J 5/5 5/5 5/5
Jerk 5/5 5/5 5/5
C&J 5/5 5/5 5/5
Jerk 5/5 5/5 5/5
C&J 5/5 5/5 5/5
Jerk 5/5 5/5 5/5
C&J 5/5 5/5 5/5 = 240 Reps Total
Last 3 sets felt the best. Form was sharper, but they were still a challenge. It was a very breezy, somewhat cool evening on the river. See the link under my profile pic, for my YouTube channel; there are two clips from this workout.



Gave Jo a quick lesson on the Jerk with the 12kg. She was having an issue with the drive out of the bottom, but started to pick it up. I then gave her a 16kg, and she did 2 nice reps per hand. We will continue to practice this; she likes the lift, which is the best part…

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

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!

Danny – Half Snatch for Time

16kg Half-Snatch for time:

1:00 p/hand x 24:00 x 14 RPM

 
 

Today (Monday)was my first non-stop Snatch workout. It felt good, overall. In the last few minutes, my forearms started to burn a little. I thought I was relaxing my grip pretty well in the rack position, but maybe it was just the volume.

Also, I started to get a tear in my right palm, and on my left pinky finger, so I decided to call it a day. Going into the workout, I wasn't sure how much I could actually do, but I was hoping I could get 30:00; so 24:00 was close enough.

Once I get to 30:00 with no issues, I will switch to the 20kg, and start over, working my way from 5:00 or so. At this point in time, I think the 20kg is my ideal weight, for a good balance of decent weight, that will challenge me on the longer sets. The 16kg was a challenge, but with consistent practice, it will become less of a one. Right now the 24kg is pretty heavy, as far as timed sets are concerned. I can snatch it in a ladder, or interval format, but not for time.

Minor, full-body soreness from the squat workout, and from rolling on Fri. & Sat. *the inside of my legs are more sore than anything, but not as bad as I thought it would be. I may do a light BW workout this evening, or first thing in the morning.

Jo's Run

Today was her 6 mile run.
74:00
Avg. HR 167

Barbell Squats for Time

Today was my first real workout with Squats for time. We used 111 lbs., and went for 5:00, at about 7RPM. I completed 31 total reps.
I wasn't sure what to expect from this weight/time, and although we both completed it, it was interesting. My legs felt ok, we tried to relax our legs during our 7-8 second rest in between reps.
The biggest issue for me was the tightness on the inside of my thighs...this got quite tense in the last minute or so. Afterwards, it kept irritating me, and I felt like I would be very sore, very soon. But we stretched out some, and due to the tightness we were feeling, we decided to drop the weight to 95#, and switch to a :30/:30 interval format.
We did this for 5:00, and I did 13, 13, 12, 10, 10. The soreness didn't really bother me, and this was about all I had in me for the day, considering I was headed to Judo right after, but we did one BW pull up ladder of: 10 8 6 4 2.

I think the intervals (:30/:30, or 1:00/:30 ??) would be better to start out with, squatting at a more steady pace. For me, I think about 9-11 reps per :30 would be a good start.

Britt, any thoughts/comments?

Jo - Snatch Day

8kg Half-Snatch
40:00 non-stop (1:00 per arm)
Avg. HR 169
Avg. RPM 16
Approx. 652 Total Reps

*Some blisters began to form; breathing was ok.

Jo's clean/squat timed sets

I did 30min contiunous single clean / squat workout; 7 rpm / 20 lbs kettlebell. Didn't have heart rate monitor on but was sweating my butt off so I would assume I was definitley within my range :) Going for 40 minutes of continuous swings tomorrow...

Jo's Tuesday Run

I did my run, but wasn't happy with it. My youngest daughter was involved in a grease fire at her appartment, which burned her hands slightly, so between that and having a rough day at work, and the heat, I wasn't in the best frame of mind, but decided to run anyway.

Here's how it went:
2 Miles
32:00
HR 167-172

Jo's Second Training Week / swing workout

I did my 30 minute swing workout today. 2:00 on :30 active rest, finished 15 sets (30 minutes or work and 7:30 of active rest). I feel a bit fatigued, lower back still getting sore but I out did my last week swing workout by 10 minutes! Yeah me! Tomorrow is my short run...6 am here I come :)!

Today's Workout: Danny

I had a good workout today. I’m at work this week, so I’m leary of training too hard, considering I’m on call 24 hrs a day.
Anyway, my workout was inspired by an article I read on Circuit Training, by Steve Maxwell. I went to the new park in Boothville, and used the new kids playground as my gym. I hung my Jungle Gym from the tall swing set, which was the perfect height. I did everything else on the concrete slab, in the shade, under a palm tree. There was a slightly cool breeze, which felt amazing, and without it, I would have been miserable.

Here’s what I did:
8 Pull Ups
8 Double 16kg Swings
8 Push Ups
8 Double 16kg Front Squats
Rest & Repeated 5x
3 sets of hanging leg raises x 1

Nothing to brag about, just something to keep my body moving, and it felt good. I was actually feeling good, I just wish I could have been at home training with my friend, so we could have kept going.

Jo did a great job today, running for 54 minutes.

4 mile run / 53.4 minutes

Hey babe...it's your wonderful, exhausted wife ;) just finished my 4 miles in 53.4 minutes. First mile was 13.2 minutes; everything after that is a blurr! Totally pooped...my heart rate stayed in the high range (172 BPM) almost the whole run. I felt good though...if you call good; sweaty, achy and exhausted :)

Jo's swing workout (timed sets)

I just finished my swing workout (timed sets) I am doing sets of 2:00 on and :30 sec active rest. I started with a 18# kettlebell but it didn't get my heart rate over 152 (I need my heart rate between 167 and 172) to mimic my run heart rate. So after the first set with the 18# i moved to the 26# kettlebell getting 42 RPM and keeping a heart rate of 167 during swing sets not going below 125 during active rest. I finished 10 sets of 2 mins for a total of 20 minutes. My back began to fatigue around round 8. I am very disappointed in myself and will push harder next week...

Jo's Big Day

I'm very proud of my wife, she completed a continuous 30:00 set of half snatches. This was her first attempt at something like this, and she performed very well! She averaged 16 RPM, with a 15# KB, for approx. 480 snatches, with an average HR of 170. We will move her up to an 8kg, and a 12RPM pace, to try and bring her heart rate down to the 150's.
Sets of 40-50:00 are on the horizon, and I'm sure she will do just fine.
Thanks to Britt Buckingham for including Jo in this program.

Timed sets are very different, and fun; if you haven't done them yet, find someone with experience, and dive in. Doing 10-30 minute sets of snatches/Jerks/LCCJ etc...without setting the bells down, will show you what you're made of!!

Monday's Workout

Jerk: w/20kg :30R/:30L x 15 Rounds: = 15:00 (14rpm 195-total)
Pull Ups: w/15# KB: 10 8 6 4 2 x 1
Hindu Squats: 50, 25, 25
Push Ups: Regular 10 to 1 partner ladder

Today's Workout

7-9-10
At work this week, trying to start the week out right. I plan to workout more this week, than I have in recent hitches. If I can get in at least two more good workouts while at work, I'll be happy. I did my squats/pull ups, consecutively, then rested for a minute or so.

20kg Goblet Squat/Pull Ups
20/10 15/9 10/8 5/7
15/6 10/5 5/4
10/3 5/2
5/1
---------
100 Squats
55 Pull Ups

Swings: Running the Bells

Ladder#1
28kg x 5/5 (1H)
20kg x 5/5
24kg x 5/5
16kg x 5/5 +8 Push Ups

Ladder#2
28kg x 15 (2H)
20kg x 15
24kg x 15
16kg x 15 +6 Push Ups

Ladder#3
28kg x 10/10 (1H)
20kg x 10/10
24kg x 10/10
16kg x 10/10 +4 Push Ups

Ladder#4
28kg x 25 (2H)
20kg x 25
24kg x 25
16kg x 25 +2 Push Ups

Push Ups: 14, 12, 10, 8, 6, 4, 2
Total Swings: 280 *Continuous reps (bell-to-bell) except while doing Push Ups.
Total Push Ups: 76

Today's Workout:

My back soreness was gone. I've had a bit of a head cold the last two days, so my energy levels were not 100%. I felt better today, and the workout felt good. *No Judo training today...just KB's. My toe didn't bother me much except on the Jerks, but it wasn't enough to worry about. It seems to be healing well.

Swings(1H): 16kg x 50 R/L
20kg x 20/20
24kg x 15/15
28kg x 10/10
32kg x 5/5

Pull Ups: +12kg x 5 4 3 2 1
BW x 8 6 4 2

OAJ: 24kg x :30R/:30L x 10:00
*Pretty tough; thighs were tired by the end.
*Will do timed set of clean /squat on Sunday.

Injuries...

...they suck! I broke my middle toe on my left foot, while training Judo last Sat. I can still do certian bodyweight & kettlebell exercies, which is a plus. I just can't put any weight on the front of my foot. I'll just be hobbling around for the next month.
Oh well...

Today's Workout 6-18-10

JM
10 R&L Swings w/16kg
10 Goblet Squat w/16kg
10 Good Mornings w/16kg: Also 10 w/28kg
Shoulder Stretch w/12kg

C&J w/Double 20kg: 10 x 1

C&J w/Double 16kg: 5 x 2 4 6 8 10 (150 reps total)
*Also did 5 double front squats, right after completing the last rung, on each ladder (25 total).
*Rest was mostly :20 to :30, but some were :30 to :60. This was my first day back home, and I didn't get to workout at work, so I didn't feel like going for time; I just wanted to get some volume done, without it being too brutal.

Pull Ups: 6 5 4 3 2 x 1

*Great workout! Everything felt real good, physically & mentally.

Will do some wrestling tonight.

Product Recomendation

At the recent Maxbells Bodyweight Trainers Cert., we were introduced to some neat products that Steve & John use in their workouts. One is a push-up board http://www.pushupboard.com/. If your wrists get irritated from doing push ups on the floor, you'll love this board. Also, the quality is truely 'professional grade'. They are very versitle, and a worthy addition to anyones gym.

The other was the new PS Straps, designed by Steve Maxwell ( http://1gsystems.com/ ) (Same idea as the TRX, Jungle Gym etc.). Although, I have never personally used the TRX, I can't imagine it being worth the $180 price, just my opinion. A few months prior, I had purchased a set of Jungle Gym straps from Lifeline, and was very pleased with them, both in terms of price, being user friendly, and high quality. Having used the Jungle Gym, I would not hesitate to recommend the PS Straps to anyone. They are high quality, and when you consider the price, you really can't beat them!

Check them out, I'm sure you will be impressed.

Today's Workout

Warm Up:
Joint Mobility
Bodyweight TGU 3:00
12kg TGU 3:00

Workout:
Pull Ups w/12kg: 8 6 4 2 x 1

C&J: w/Double 20kg (the pull ups were a mistake before the C&J; was shooting for 4:00 LC, and 4:00 Of Jerk; aborted the set after 1:00)
Switched to:
OAJ: w/24kg x 9:00

Double Front Squat: 20kg - 8 6 4 2 x 1

Nothing special for sure...just trying to find my way with these timed sets...could have used a kick in the butt today!

Training in Auburn, AL

I went to Auburn, AL this past weekend, to train kettlebells with Britt Buckingham (grey shirt). He is an excellent coach, associated with the WKC. One of his students, Benton (black shirt) came over to join us, and we had a great day of training!
When I arrived Friday night, Britt brought me to his house to show me his gym, and I noticed a 40kg sitting there, daring me to press it. So, I have been curious, whether or not I could. Pavel says you should be able to press half of your bodyweight, but I've never had access to anything heavier than a 32kg. So...I did it on the first attempt, with my right arm; the left was not so great, I only made it up half way. I set it down, re-grouped, and finally got it up. It's safe to say that a 40kg press WAS a 1RM press for me! Now I know for sure where I stand. I also saw a 48kg, and decided to do a few 1H swings...damn that was heavy!!
This was going to be my first exposure to timed-set workouts, as opposed to the traditional sets & reps format. It's a whole different experience, when you have to keep the bells in your hands, for 5, 10, 15 or 20 minutes. Intervals are tough, and I enjoy them, but doing timed sets is truely what kettlebells are all about. This is the kind of workout that truely separates KB's form any other kind of free weights. This is strength-endurance at it's best. It was a blast, and I look forward to implementing this style of training into my workouts.
I really enjoy traveling to meet new people. In this case I was learning about a style of KB lifting that I was unfamiliar with. I went there willing to learn something new, and having an open mind is the most important thing. When you train outside of your comfort zone, you usually realize there is much more out there, than what you do at home everyday. Best of all, I have two new friends, and I look forward to training with them again.
Last but not least, the real stars...Daisy & Brown Dog (yes that his name; long story!)

Thanks guys!

Maxbells Certified

Proud to announce I completed the Maxbells Bodyweight Trainer Certification yesterday. It was a tough course, and I learned a lot. Steve Maxwell is an amazing coach, and it was a pleasure to meet him, and learn from him. Also John & Maggie from Maxercise Gym in Philidelphia were super cool too, I look forward to training with them again!

Outdoor Workout

The weather was beautiful today, so Shamus and I went to 'The Fly', which is a park on the bank of the Mississippi, and had a great workout from 12:00 to 3:00.
------------------------------------------------------------------------------------------

'Running the Bells': w/20, 24, 28 & 32kg

20kg Goblet Squat: 8 reps, sprint 50 yds and back; no rest, then...
24kg Goblet Squat: Same
28kg Goblet Squat: Same
32kg Goblet Squat: Same: x 1

20kg Swings: 5 reps *(no rest)
24kg Swings: 5 reps *
28kg Swings: 5 reps *
32kg Swings: 5 reps, then sprint 50 yds and back: x 1

Me: 50 yd F-Walk 20 & 28kg, switch hands, return: x 1
Shamus: same with 24 & 32kg's: x 1

Four Corners Circuit: 20, 24, 28 & 32kg. One after the other; no rest!
5 reps each station/bell (Square = 20 yds long; 10 yds across)
*Snatches w/24kg
*C&P w/28kg
*Snatches w/20kg
*C&P w/32kg: x 1

F-Walk: 25 yds w/24kg RH; F-Walk w/32kg LH to P.U. Bar x 5 pull ups
Return: w/32kg RH, to 24, then 24kg LH back to start point. X 2
O-Walk w/Pull Ups: Same template as above.

Four Corners: KB Jump Squats & Pull Ups: 20,24,28 & 32kg: 5 ea. At each bell/station: x 1

F-Walk up hill w/2-32kg; Sumo Squats x 5 reps at top; R-Walk down x 2
R-Walk up hill w/2-32kg; Goblet Squats x 5 reps at top; F-Walk down x 2
F-Walk up hill w/2-32kg; Goblet Squat (Shamus Front Squat) x 5; O-Walk down x 2

Fun stuff!!

Today's Workout

Shoulder mobility work (circles, with arms locked out overhead w/16kg)

Goblet Squats 1 x 5

20kg Double Front Squat: 10 x 8

Will do timed set of Push Press this evening with Shamus; and maybe some wrestling.

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

Jo's first 'timed-set' workout: done 4-7-10. Snatch w/8kg

10 snatches right (30 seconds)
10 snatches left (30 seconds)
For 6 minutes

7 snatches right (30 seconds)
7 snatches left (30 seconds)
For the remaining 4 minutes (total of 184 snatches in 10 minute continuous work)

Any time left after snatches, I just kept the bell in rack position or hang position, until the next minute.
10 minute time set with 18# bell

Maxbells Cert. Preparation

Today was my first workout in preparation for the upcoming Maxbells Bodyweight Trainer Cert. we are hosting May 8th. The 'Basic' 300 workout is made up of 10 different exercises, done for 30 reps each, for a total of 300 reps. This took me about 40:00.
Next is the Intermediate, then the Advanced, THEN the '300 Workout' which is the toughest one!

One day at a time...

Why Kettlebells?

I ran across this article, and wanted to post it for anyone wondering why kettlebells are different, and why people should use them. Greg is the owner of the Underground Gym in NJ, and is a great athlete, check out his site, the link is below, and see for yourself; enjoy!
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Why Kettlebells? By Greg Mihovich

Kettlebells are some of my favorite tools for all-around athletic development. There are quite a few reasons for it.

First, I consider kettlebells to be a four-dimensional tool, because not only it moves (and needs to be controlled) like a dumbbell when held with one hand, it also has an offset center of gravity, which leads to the unique feature of flipping over and creates sort of a “pocket”. You could feel the same “pocket” of energy when you grab a vertical pole on the one hand on the run and swing around it changing your direction. That “pocket” is that “forth dimension” of a kettlebell.

Second, the flip of the kettlebell creates the need and teaches you to absorb ballistic shock, which builds strong tendons and ligaments. The skill of proper shock absorption is a must for any contact sport athlete, or anybody for that matter. The kettlebell’s ability to flip and an offset handle also create a unique opportunity for a whole array of juggling exercises impossible with any other implement.

Third, as opposed to the barbell, in most ballistic kettlebell exercises after absorbing the shock you need to redirect the force immediately. This skill is one of the cornerstones of athletic ability.

Forth, most kettlebells have thick handles, which is great for the grip. Any exercise with a kettlebell automatically turns into a grip exercise. High rep kettlebell ballistics, like Snatches or Long Cycle Clean & Jerks have to be experienced to appreciate how they work the grip and the whole body.

Fifth, the offset weight distribution of the kettlebell keeps your core constantly engaged in a dynamic battle to keep the weight from falling off to the side, where a dumbbell would “rest” on your bone structure.

Sixth, like I said earlier, high rep kettlebell ballistics, like Snatches or Long Cycle Clean & Jerks have to be experienced to appreciate how much work your heart and lungs have to perform. If you still think that weightlifting and cardio are two different things try these exercises and let me know then!

Seventh, the sheer amount of exercises and objectives you can accomplish and perform with a kettlebell or two is staggering. Strength, power, endurance, conditioning, coordination, grip strength – and hundreds and hundreds of exercises to keep you interested. An athlete could be all set with just a couple of kettlebells and his own bodyweight.

I’m sure I could find a few more reasons to lift kettlebells, but you are getting the point across.

http://UndergroundGym.com

Maxbells Bodyweight Trainers Certification

Power MMA Gym will be hosting a Maxbells Bodyweight Trainers Certification Course on Sat. May 8th, from 8am to 5pm. This course will be taught by Steve Maxwell and John Disimone, from the Maxercise Gym, in Philidelphia, PA.

Power MMA Gym
900 Terry Parkway
Gretna, LA 70056
www.mmanola.com

Maxbells Body Weight Trainer's Certification: Basic Info

Steve Maxwell's Bodyweight Certification is based on the principles of proper bio-mechanical alignment and technique for all the major pushing, pulling, squatting and low back/core exercises used in bodyweight exercise as resistance. This is a teaching and coaching course, in that there are no performance requirements outside of demonstrating knowledge of proper technique. The primary concern is teaching candidate’s progressive loading using bodyweight as the load. Each exercise has many modifications, so that even the person with low strength-to-weight ratio and the de-conditioned can greatly benefit. Particular emphasis is placed on: wrist, elbow, shoulders and knees, the main problem areas for people using bodyweight exercises. Some subjects covered in the bodyweight trainer's certification:
*How to teach beginners basic push-ups, pull-ups & body weight squats safely
*Wrist, elbow & shoulder alignment techniques to prevent overuse injuries
*How to balance the shoulder joints to keep them pain-free
*Spinal & core alignment for a healthy back and a stronger, more streamlined mid-section
*Dozens of push-ups, pull-up and squat variations
*Proper handstand technique
*Proprietary Maxercise combinations & complexes
*Ways of using calisthenics as a superior means of cardiovascular exercise for superior athletic performance and fat loss


Pricing:
$475 One month or more prior to date
$625 One month to day before
$800 Walk-Ins

For more details, and registration info, go to http://www.maxbells.com/events.cfm