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