Jo: DHS & OAJ

DHS 2-8kg

:30 on/:30 off x 5:00

OAJ w/12kg

:30R/:30L x 5:00 (6 RPR)

Rest 1:00

Repeat 2x

Our Workout

Snatch & Jerk


Me:
20kg x 5 R/L
24kg x 5 R/L
28kg x 5 R/L
Did all three bells in a row, rested while Shamus did his; he did:
24-28-32
I did 4 rounds; he did 3.


Me: Jerks
28kg x 5 R/L
32kg x 5 R/L
X 5 sets.




Jo:
BB Deadlift:
Wm Up - Bar x 5
95x5
135x8x3


Double Windmill
2-25# x 5x3


Double M.Press
2-25# x 5x3

Danny & Shamus: Jo

At the gym w/Shamus

Complex - Ladder

10 Push Up, 10 Pull Up, 10 KB Pu-Press (2-24kg)

9 " 9 " 9 "

Down to 1

55 reps each lift

165 total reps (Approx. 30:00)

*I haven't done any push ups lately, and this workout being all upper body, kicked my ass, as much as I hate to admit it!

 

Jo:

5 Swings/5 Squats Complex: 2-8kg :30 on / :30 off

X 30:00

Danny & Brandon @ ‘The Fly’

I met Brandon at The Fly today, what an amazing day it was to be outside!! We reviewed his KB form, and did a workout at the end.


DSW x 5
DCL x 5
DHP x 5
Complex: did 5 rounds w/1.5 min. rest


LitviSprints:
Brandon 2-12kg: DFS x 8, sprint 50 yds x 3
Danny 2-20kg: DFS x 8, sprint 50 yds x 2

Danny - DFS

DFS: 2-20kg 8 x 8

Danny - DFS

Swing: 20kg x 5R, 5L, 5R, 5L x 1


DFS: 2-20kg 9 sets x 8 reps

Danny – Workout (at work)

JM


20kg Swing: 10 R/L x 5
20kg Clean: 5R, 5L, 5R, 5L x 1
2-20kg DFS: 5 x 8
20kg Windmill: 3 x 3
Ab Wheel Roll-Outs: 3 x 5


*haven't done any squatting in about 2 weeks, due to a sore left knee, from wrestling. There was no real discomfort today to speak of, all reps felt fine.