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