Monday Workout

Jo:

5 DSW + 5 DFS

:30 on / :30 Off

5 rounds (50 reps) w/2-12kg

10 rounds (100 reps) w/2-20#

 
 

Danny:

I've trained everyday since I got home Thur., and I was feeling sore & banged up from KB's & wrestling, so I needed a lite day.

 
 

Windmill: 16kg x 5 R/L x 2

 

Double Windmill: 16kg + 12kg 5 R/L x 1

 
 

Swing 16kg 30 R/L x 2

 
 

Snatch 16kg 10 R/L x 3

Danny – Judo Workout

Judo - 2 Hrs.

 

Was sore from wrestling w/Shamus last night; had another tough workout today with Jason & Neil, working on pins, and escaping.

Danny & Jo – Jerks/C&J

At the gym w/Jo

Danny - C&J 5:00 (:30R/:30L) w/28kg @ 5 RPR *it's been a few months since I used the 28 for time, so this felt like a big jump from the 24.

Jo - (Jerk) 3:00 w/16kg @ 6 RPR           
            2:00 w/16kg @ 5 RPR

Rest 2-3:00

Jerk
Danny - 4:00 w/28kg @ 5 RPR *legs were fatigued from last nights DL workout.
Jo - 5:00 w/16kg @ 5 RPR

I rested for about 10:00, then wrestled with Shamus for about an hour. After last nights high volume DL, and the Pull Ups, I'm feeling quite battered.

Deadlift & Pull Ups

Danny: 135x3x5      
       225x5x5
Jo: 95x3x5
    115x5x5

Danny - P.U. 8/6/4/2 x 2
Jo - Body Row 8/6/4/2 x 2

Danny – Squat/Push Up

2-20kg Fr. Squat & Push Up Ladder
2 DFS / 8 PU
4 DFS / 4 PU
6 DFS / 6 PU
8 DFS / 2 PU

Did this set 3x w/1:00 rest between rungs
120 reps: (60 DFS / 60 PU)

Jo – Barbell Workout

Monday Workout:
Squat - 2 x 5 w/bar       
        85 x 3 x 5


Press - 2 x 5 w/bar
        60 x 3 x 5


DL - 65 x 2 x 5
     145 x 3 x 5

Danny – Squat Workout

DFS w/2-20kg

10 x 8 (80 reps)

1:00 rest between sets