Jo – DSN & Jerk

DSN & Jerk


DSN: 2-8kg x :30 on / :30 off x 5:00
OAJ: 12kg x :30R/:30L x 5:00
Rest 1:00


DSN
OAJ
Rest 1:00


DSN
OAJ

Danny – BB & KB

w/Shamus
Warm Up: RDL 95x1x5


Barbell Complex
115#
Clean
FSQ
Press
Back Sq.
Press
=1 rep
3 singles
3 reps x 3 sets
2 reps x 1 set
3 reps x 1 set
2 reps x 1 set


Taught the swing to new student. (30:00)


OAJ w/32kg
5 R/L x 5
32kg + 10# 5 R/L x 3 sets




Jo:


DSW + DFS w/30#
:30 on /:30 off x 30 Rounds
 

Gary Moore R.I.P.

On Feb. 6th, we lost Gary Moore, one of THE premier guitarists on the planet. He played in Thin Lizzy in the late seventies, and went on to have a successful solo career. Most people know about Page, Van-Halen, Blackmore, Clapton, Beck, Hendrix, etc…but Gary was also in that category, in terms of his playing ability. Commercially he was not as successful as the names above, but his musicianship was unquestioned. He straddled the line between hard rock & blues.


Gary Moore R.I.P 1952-2011

Friday Workout: Three Amigos

At the gym w/Shamus & Jo
1A Swings: :30 on / :30 off x 5:00
Danny w/24kg, Jo w/20#


DSN: :30 on /:30 off x 5:00
Danny w/2-16kg, Jo w/2-15#, Shamus w/2-16kg


Jerk: :30R/:30L x 5:00
Danny w/24kg, Jo w/16kg, Shamus w/24kg


Jo continued on with alternating sets of DSN & OAJ, 5:00 ea.
A 5:00 set of DSN, and a 5:00 set of OAJ = 1 round. She completed 2 more sets. The last two rounds of OAJ were done with a 12kg.


Danny & Shamus:
DSW: :30 on / :30 off x 5:00 *Danny w/2-20kg x 3 rounds; 2 rounds w/2-16kg. Shamus 3 rounds w/2-24, 2 rounds w/2-20kg.
Rest
C&P: - :30R/:30L x 5:00
Rest
Pull Ups: 8-6-4-2 x 1
7-5-3-1 x 1


*Note: the :30 of DSW with the 2-20kg's was brutal!


Wrestled for 30-40:00.

Jo – KB/BB Workout

RDL - Bar x 5

 

DL - 95x5x1

139x4x3

 
 

Double KB Windmill/Press Combo

2/20# x 4 x 3

 
 

*Lite workout; it was the last day of 3-day detox

 
 

Jo's Workout

Warm up:

Body weight TGU 5 min

Workout:

DSW 8kg
DFS  8kg
30:30 17 rounds

1 extra minute rest

DSW 8kg
DFS   8kg
30:30 5 rounds

NOTE: 1st day of three day "liquid" detox...tummy was cramping; next workout day Wednesday. See ya then :o)

Jerk/C&J

Wm-Up:
24kg
Swings - 10 r/l x 2
Cleans - 5 r/l
Squat - 5 r/l
Shoulder Stretch

Workout:
24kg :30 rest between sets
Jerk - 8R/8L
C&J - 5R/5L
Jerk - 8/8
C&J - 5/5
Jerk - 8/8
C&J - 5/5
(78)

32kg:
Jerk - 5/5
C&J - 5/5
Jerk - 5/5
C&J - 5/5
(40)

24kg:
Jerk - 5/5
C&J - 5/5
Jerk - 5/5
C&J - 5/5
(40)

 28kg:
Jerk - 5/5 x 4 (40)
(198 total reps)

*Since I've done 10:00 of C&J with the 24kg, switching every :30, I feel that I need to make the 28kg my lite weight, and work my way up to 10:00. The 32 was tough, but the 28 at the end felt just right.