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.