Page 5 of 6

PostPosted: Wed Oct 03, 2007 3:21 pm
by dj_emerald
100307

L3D2 - Missed D1 this week.

9:10 as Rx'ed!! 1st 3 rnds pullups unbroken.
1st 4 rnds pushups, squats unbroken. All squats B2B.

PostPosted: Thu Oct 04, 2007 8:41 pm
by dj_emerald
100407

x6 rounds 70# SB push jerks, 30 sec rest between rounds

15,15,15,10,10,10

PostPosted: Fri Oct 05, 2007 3:42 am
by dj_emerald
100507

L3D3

6:31

1st 7 pullups as Rx'ed. Remainder subbed x3 body rows / pullup.
Pushups and squats broken. Squats B2B.

PostPosted: Mon Oct 08, 2007 3:47 pm
by dj_emerald
100807

L3D1

29 rounds

1st 6 rounds as Rx'ed. Remainder subbed x3 towel body rows / pullup.

Splits: 1st 10 min = 18 rnds, 2nd 10 min = 11 rnds

PostPosted: Tue Oct 09, 2007 3:11 pm
by dj_emerald
100907

x6 rounds of:

70# Sandbag push jerks, 30 sec planks (elbows on floor)
30 sec rest between all sets of each exercise

Push jerks: 15,15,15,12,12,12

PostPosted: Wed Oct 10, 2007 8:45 am
by kdo463
DJE, what are you using for sandbags? Something like what Splint made? And to do the push jerks, do you have one on each end of a bar, or are you doing more like a kettleball technique?

Very curious. It's interesting to learn about what alternatives to Olympic weight sets people come up with.

PostPosted: Wed Oct 10, 2007 4:14 pm
by dj_emerald
Kdo,

I bought one of those 70# tubes of sand they sell at Home Depot and Menards to add bed weight to pickups during the winter; they are about 3.5' long and 8" in diameter and packed very tightly. Then I just wrapped it up in duct tape and threw it in a canvas gunny sack.

So for the push jerks, this particular tube of sand is long and narrow enough to actually act like a short, fat Oly bar; so i actually hold the bag like a bar.

Hopefully that makes sense, i will try to get some pictures if you're interested next week when i get my camera back.

PostPosted: Wed Oct 10, 2007 5:07 pm
by dj_emerald
101007

L3D2

8:07 As Rx'ed. Last three rounds of all exercises broken.

PostPosted: Thu Oct 11, 2007 7:29 am
by kdo463
So for the push jerks, this particular tube of sand is long and narrow enough to actually act like a short, fat Oly bar; so i actually hold the bag like a bar.


Ah, okay. I can picture that. Great idea!

PostPosted: Fri Oct 12, 2007 7:39 pm
by dj_emerald
101107

x3 rounds 8:07

30 OH KB Swings (16 kg)
10 KB clean and jerks / arm (16 kg)

101207

L3D3

4:47 !!

9 chinups as Rx'ed, remainder subbed x 3 body rows / pullup
pushups broken: 23, 5, 5
squats: b2b, unbroken

PostPosted: Mon Oct 22, 2007 3:21 pm
by dj_emerald
Week of 10/15

101507

L4D1

24 rounds; 1st 8 rounds as Rx'ed

L4D2

11:48

1st 3 Rounds as Rx'ed
Subbed all squats w/ 16 kg KB 2-hand swings


L4D3 - skipped, left knee hurting, will continue to sub squats with KB swings for next 2 weeks

PostPosted: Mon Oct 22, 2007 4:00 pm
by dj_emerald
102207

L4D1

25 rnds
1st 8 as Rx'ed
All squats subbed w/ Two hand 16 kg OH Kettlebell swing

PostPosted: Wed Oct 24, 2007 3:12 pm
by dj_emerald
102407

L4D2

10:14

1st four pullup sets as Rx'ed, last set subbed x3 towel body rows
All squats subbed with 16kg 2 hand OH KB swings

PostPosted: Fri Oct 26, 2007 2:10 pm
by dj_emerald
102607

L4D3

7:48

1st 15 pullups as Rx'ed, broken in sets of 2,2,2,2,1,1,1,1,1,1,1
2nd 15 subbed x3 towel body rows / pullup

Pushups as Rx'ed, first 20 unbroken, 10, 2,2,2,2,2,1

Subbed squats w/ 2 hand OH 16 kg KB swings sets of 21, 20

PostPosted: Wed Oct 31, 2007 4:35 pm
by dj_emerald
Came down with a nasty cold this weekend / early this week. Am scaling back this week...was about time anyway.

Halloween Workout:

10/31/07

L2D1

36 rounds !! All chinups as Rx'ed!! Huge stepping stone for me, did not tire on them at all, rounds of single pullups were almost like a GTG session!!

10 min splits = 21/15

All squats subbed with two hand, 16 kg overhead swings.

Compare to 9/4/07 - 31 rounds, 7 pullups as Rx'ed