Monday Workout

Jo:

5 DSW + 5 DFS

:30 on / :30 Off

5 rounds (50 reps) w/2-12kg

10 rounds (100 reps) w/2-20#

 
 

Danny:

I've trained everyday since I got home Thur., and I was feeling sore & banged up from KB's & wrestling, so I needed a lite day.

 
 

Windmill: 16kg x 5 R/L x 2

 

Double Windmill: 16kg + 12kg 5 R/L x 1

 
 

Swing 16kg 30 R/L x 2

 
 

Snatch 16kg 10 R/L x 3

Danny – Judo Workout

Judo - 2 Hrs.

 

Was sore from wrestling w/Shamus last night; had another tough workout today with Jason & Neil, working on pins, and escaping.

Danny & Jo – Jerks/C&J

At the gym w/Jo

Danny - C&J 5:00 (:30R/:30L) w/28kg @ 5 RPR *it's been a few months since I used the 28 for time, so this felt like a big jump from the 24.

Jo - (Jerk) 3:00 w/16kg @ 6 RPR           
            2:00 w/16kg @ 5 RPR

Rest 2-3:00

Jerk
Danny - 4:00 w/28kg @ 5 RPR *legs were fatigued from last nights DL workout.
Jo - 5:00 w/16kg @ 5 RPR

I rested for about 10:00, then wrestled with Shamus for about an hour. After last nights high volume DL, and the Pull Ups, I'm feeling quite battered.

Deadlift & Pull Ups

Danny: 135x3x5      
       225x5x5
Jo: 95x3x5
    115x5x5

Danny - P.U. 8/6/4/2 x 2
Jo - Body Row 8/6/4/2 x 2

Danny – Squat/Push Up

2-20kg Fr. Squat & Push Up Ladder
2 DFS / 8 PU
4 DFS / 4 PU
6 DFS / 6 PU
8 DFS / 2 PU

Did this set 3x w/1:00 rest between rungs
120 reps: (60 DFS / 60 PU)

Jo – Barbell Workout

Monday Workout:
Squat - 2 x 5 w/bar       
        85 x 3 x 5


Press - 2 x 5 w/bar
        60 x 3 x 5


DL - 65 x 2 x 5
     145 x 3 x 5

Danny – Squat Workout

DFS w/2-20kg

10 x 8 (80 reps)

1:00 rest between sets

Jo – Squats & Jerks

Double Front Squat: 2-12kg 3 x 8

 
 

Jerk: 16kg :30R/:30L x 10:00 (10 RPM)

DL & Pull Ups

Tues. Workout:
Deadlift & Pull Ups
Danny: DL
Wm-Up - 95x2x5
Workout - 243x5x5         
          243x3x5
*These felt heavy; probably because we did double snatches & high pulls on Monday. This felt as heavy as my 330# PR two weeks ago.

Pull Ups - 8-6-4-2 x 1

Jo: DL  95x1x5
        115x8x5

Body Rows - 8-6-4-2 x 1

KB’s at The Fly

w/Shamus & Jo

Medium Day Complex,from KBM:
Double High Pull x 5
Double Snatch x 5
Double Press x 5
Double Fr. Squat x 5
2:00 rest between sets
X 4 sets

Danny w/2-20kg
Jo w/2-8kg
Shamus w/2-24kg

Top-of-the-Minute Swings: 16 RPM (8 R/L) x 10:00
Danny & Shamus w/24kg
Jo w/20kg 10 RPM (5R/5L)

The HP & SN back to back is fun, then you add the press afterwards, which by the 2nd round begins to get difficult. My abs were screaming after the presses on the 2nd round, and I had to pause just a second, before starting my squats. The cumulative effect of all four exercises really starts to kick in by the middle of the workout, and becomes very taxing by the last round. This workout is over in a relatively short amount of time, but it's very intense.

Danny – DL & Weighted Pull Ups

At Home
RDL - Bar x 10
85 x 5
131 x 5
200 x 5

DL - 200 x 8 x 5

Weighted Pull Ups:
BW x 5
+12kg x 5
+16kg x 5
+20kg x 5
+24kg x 4
+28kg x 3
+32kg x 2

KBM - Test Workout

At the gym w/Shamus

We tried the first Heavy Day from Kettlebell Muscle. We plan to start this program in March, and wanted to give it a test run.

 
 

Danny: 2-20kg

Shamus: 2-24kg

 
 

Complex:

Double Clean x 5

Double Press x 5

Double Squat x 5

Double Pu-Press x 5

Double Squat x 5

= 1 set

2:00 rest between sets

Completed 3 total.

 
 

The first round-not so bad; the second-pretty tough; the third-holy shit!

This will be a very intense program; doubles are brutal, but in a good way.

We need to start doing some doubles work, to pre-condition ourselves a little, before actually starting.

Jo's Jerk Workout

8kg TGU 5:00

16kg Jerks

4R/4L x 12:00 (:30 :30)

Danny (Work)

24kg Jerks

5R/5L x 15 Sets (150 Reps)

:15 to :30 rest between sets

Jo's BB Workout

Squats:
2 x 5 with bar
3 x 5 with 85lbs

Press:
2 x 5 with bar
3 x 5 with 60lbs

DLift:
2 x 5 with 65lbs
3 x 5 with 145lbs

Danny – Squats & Presses

24kg Goblet Squats & Presses
10 Sq.
10 Sq. + 5/5 Press
10 Sq.
10 Sq. + 5/5 Press
10 Sq.
10 Sq. + 5/5 Press
10 Sq.
10 Sq. + 5/5 Press
10 Sq.
10 Sq. + 5/5 Press

100 Squats
50 Presses

Danny - Swings

*First workout since injuring my back on 1-4.

JM Warm-Up
Swings: 25R, 25L, 25R, 25L non-stop x 1; Repeat 1x (200)
1:00 rest
20R, 20L, 20R, 20L, 20 2H x 1 (100)
1:00 Rest
100 Alt.

400 Total Swings

Jo – TGU & Jerks

At the gym w/Shamus

TGU: w/8kg x 10:00

Jerk: w/16kg x 10:00 :30R/:30L @ 8 RPM

Jo's BB Workout

Squats: 2 sets of 5 w/ bar (Warm-up)
            3 sets of 5 w/ 85lbs

Press: 2 sets of 5 w/ bar (Warm-up)
          3 sets of 5 w/ 60lbs

Dead Lift: 2 sets of 5 w/ 65lbs (Warm-up)
                3 sets of 5 w/ 145lbs

KB Workout

At the gym w/Shamus & Jo

 
 

TGU: x 10:00

Jo w/15#

Danny w/16kg

 
 

C&J: x 10:00

Jo w/12kg x 2:00; Jerk w/16kg x 8:00 @ 4 RPR

Danny w/24kg @ 5 RPR

Barbell Workout

Barbell Workout

Danny
Squat:
Bar x 5
135x1x5
165x3x5

Deadlift:I wanted to test myself and determine my 1RM.
234x3
254x1
274x1
294x1
299x1
304x1
314x1
319x1
324x1
329x1
*decided to stop here. It was pretty much my max; I may have squeezed out another 10# , but decided to play it safe and stop there. I'm very pleased with this, as it's much more than I expected.
Jo:
SquatBar x 2 x 5
70x1x5
95x2x5

Deadlift: *test to determine 1RM.
140x3
160x1
170x1
*felt like my max. (with good form), stopped here.

KB Workout (Lite)

Friday: Kettlebell Workout


H-Snatch: Danny w/20kg
Jo w/8kg
5:00 switching every 5 reps



Regular Snatch - :15 on / :15 off x 12 rounds.
We were both feeling the effects of the barbell work from Thursday. We may have to make some adjustments in the future, since these are back to back workout days.