Jo's Workout

C&P: 4 x 1-2-3 w/12kg (30 reps)
15:00 set
3:00 Rest


Metabolic Pairings:
15:00
GU-Sit Up: w/12kg 4 x 4 (last two were BW, due to period issues)
Reverse Lunge: w/16kg 4 x 6
3:00 Rest


Finisher:
Swing :40on/:20 off w/20kg x 9:00 (skipped one) 252 reps

Danny's Workout

Hindu Push-Up & Pull-Up: Complex
8/8 x 3
6/6 x 3
4/4 x 3
*54 reps of each.


Goblet Squat: x 10
HLR: 5 x 8

 

Great Day at City Park

At City Park, with Paul, Roger, Bryce & Shamus.
5:00 JM
Warm Up:
Swings:  5 x 20
Shamus: w/28kg?
Danny: 5 x 20 w/24kg
Paul: w/20kg
Roger & Bryce: w/16kg


Complex:
Goblet Squat/Press: 10 G.S. / 5 R-L Press x 5


Double Jerks:
2-16kg x 5
2-20kg x 5
2-24kg x 5
2-28kg x 5
2-32kg x 5 *Only Shamus did these.
Completed 4 rounds, with very little rest in between weights.


Litvi-Sprints: Goblet Squats x 8-10 reps, Run/Sprint 50 yds x 5 rounds
Danny/Paul/Bryce: 28kg x 8
Shamus: 40kg x 10


Farmers Walk:
Using an oval course, with a tree on each end. The length was approx. 75-85 yds.
*Everyone did at least two full laps, or more, using a 32kg in each hand.
  

Danny – Lite Workout

JM for warm-up
20kg 1H Swing x 10 R/L x 2
20kg 2H Swing x 20


28kg Swing / Squat-Thrust Ladder
10 > 1 w/about 15-20 sec. rest between rungs


28kg C&J
8/8
6/6
4/4
2/2


2-20kg Double Jerk
8-6-4-2 x 1

Picture time…well if you know me at all; this is a big feat to get me in a pic in a bathing suit without a tan…OUCH! I’m posting my pic so I can have something to hold myself accountable to…besides myself (but we all know how that goesJ) it only takes a few excuses and we let ourselves off the hook!

Not this time, it’s all documented and I’m off to a great start!

Second week: Weight 131.4; Yay…I lost more than my goaled loss of 1lb per week (total loss week one: 1.6lbs) Accomplishing this after my day at the Superdome for the Saints game was a feat in itself...BAD GIRL!

New Day; New Outlook:

5:15 am…completed a pull-up ladder of 5 4 3 2 1 and now I’m ready to get to work!

15 minutes STRENGTH (Single arm Clean / Press with 12kg) Minimum goal: 3 ladders in 15 minutes. I completed three ladders w/ minimal rest when needed; total of 36 reps.

15 minutes METABOLIC PARINGS (B1 Getup sit up with 12kg; B2 Reverse Lunge with 16kg) Goal was to complete 5-6 reps of each exercise; I performed 3 reps of the get up sit ups three times and performed 6 reps of reverse lunge three times in 15 minutes w/ minimal rest when needed; total of 18 get up sit ups and 36 reps of reverse lunge.

10 minutes FINISHER (2 handed swings with 24kg) 30 seconds work; 30 seconds rest; completed entire 10 minutes 200 reps total.

Workout was again tough…very fatigued but finished my workout with a post workout protein meal replacement shake YUMM!

Friday Workout

At the gym with Shamus & Bryce

 
 

TGU x 6:00 w/20kg

Pull-Up w/20kg x 5-4-3-2-1

DL 185 x 3 x 5

DMP 2-24kg 3 x 5

*felt good overall; was not sore at all on Sat., so I could add a little more weight to each lift.

Thursday, November 3, 2011

Today was my rest day but after work I did a 35 minute brisk walk (outdoors) to help with any stiff / soreness I was experiencing from my Wednesday workout.

Friday, November 4, 2011

5:30 am…5 minutes of body weight get ups as a warm-up…first day of cycle so I’m a bit crampy, hopefully I can complete my workout for today…

15 minutes of STRENGTH (Turkish Get ups with the 12kg); 3x1 per side; 6 total reps

15 minutes of METABOLIC PAIRINGS (B1 Goblet Squat; B2 Staggered Stance 1 arm row with the 16kg); 5x5 Goblet squat / 5x5 staggered stance 1 arm rows (each arm) total 45 reps

10 minutes of FINISHERS (2 hand swings with 24kg); Week 1 is 20 seconds work; 40 seconds rest; I finished my 10 minutes with 120 reps during work time.

I finished my workout with a post workout protein meal replacement shake.