At the gym w/Jo
Squat:
Bar x 5
135 x 1 x 5
165 x 3 x 5
Press:
Bar x 5
95 x 1 x 5
115 x 3 x 5
Deadlift:
135 x 1 x 5
185 x 1 x 5
235 x 5 x 5
Jo:
Squat: Need to repeat this workout
Bar x 2 x 5
70 x 1 x 5
95 x 2 x 5
Press: Need to repeat
Bar x 2 x 5
60 x 3 x 5
Deadlift: Next time, do 145 x 3 x 5
65 x 2 x 5
140 x 3 x 5
This workout is from Starting Strength, by Mark Rippetoe; a great book!
Swing:
2H x 10
1H x 10R
1H x 10L
X2
Double 24kg Squat/Press Combo
8 sets x 5 reps
*lite workout at work; felt good.
Burpee w/Pull Up
Burpee = Full, ass-to-heel squat, plank out, push up, back to full squat, slight jump up to pull up bar, 1 pull up.
:30 on / :30 off x 15 Rounds
Avg. 5 RPR
It doesn't look like much, but my lungs were on fire! It's interesting how BW exercise can kick your ass just as much as weights. :30 of rest starts to go by quick, once you get to the last half of the workout. This was a true, total-body workout.
*Thought for the day: 'Train movements, not muscles'
At home w/Jo
H-Snatch :30R/:30L x 5:00 (Danny w/20kg; Jo w/12kg)
1:00 Rest
C&J :30R/:30L x 5:00 (Danny w/24kg; Jo w/16kg x 3:00; 2:00 w/12kg)
1:00 Rest
H-Snatch :30R/:30L x 5:00 (Danny w/20kg; Jo w/12kg)
1:00 Rest
C&J :30R/:30L x 5:00
*We really need to get back to Timed Sets! This was pretty tough. My left pinky finger started to form a blister in the 2nd round of Snatches; had to set the bell down for about :15. My hands need to get re-conditioned.
This workout will work perfectly with my new diet plan.
Clean & Jerks felt much better.
