JDR3 2006 workouts

That is a serious thruster!

[JDR3]

Thanks Mm, P, Gg

Gg, great to hear from you, as always I follow your post over at CF.
Congrats on all your achievements!!!!
And good luck with your goals on getting a affiliate.

4/29
Karate workout

[JDR3]

4/30
Biked to gym
cfwu x 2 -pullups

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

9 rds + 10 thrusters + 4 pullups

[minime]

great job jdr, that one looks tough! I am going to do it tonight.

[JDR3]

Thanks Mm - I'll bet 14 rds for you
5/1
Karate workout

[minime]

14 rounds i wish! 10 was hard enough

are you going to do the murph?!

[JDR3]

Hi Mm, 10 is very good, I just wanted to put a number in your head to shoot for!
I modified Murph but had planned it that way before going to the gym. I've done
Murph twice as rx'd but will probably do it the way I did it today from now on.
Unless of course I happen to be all fired up on a day it comes up!

5/2
Biked to the gym

"Murph" - Light in the middle
For time:
1 mile Run: 8:36
100 Pull-ups: sub 50
200 Push-ups: sub 100
300 Squats: sub 150
1 mile Run: 10:08

Time 36:57
Happy with first mile. Very relaxed
Pullups/all honest pushups/squats done in 10 sets of 5-10-15
As usual the second mile kick my butt. Its not my legs but my arms(outside delts.)! There so dead I can't hold them up to get a good rhythm going. Something else to work on I guess..........

Overall happy with the effort.

[JDR3]

5/3
Morning Karate workout

Biked to the gym at 2
CFWU x 2

Shoulder press 1-1-1-1-1 reps: 95 - 115 - 135 - 145 - 155
Push press 3-3-3-3-3 reps: 135 - 145 - 155 - 175 - 185
Push Jerk 5-5-5-5-5 reps: 135 - 145 - 145 - 155 - 175x3

[sweetdream]

wow JDR I am impressed with Murph! I'm STILL feeling the after effects!!

[JDR3]

Sweetdream, Murph is a killer!
Thanks for stopping by!

5/4
Biked to gym
cfwu x 2

1 mile for time: on treadmill
Time 7:43
Will use this as my base time and will try to improve on it, with a goal of
6:anything.

For time:
50 Burpees
Jump one foot above reach each rep.

Time: 6:25
Lots of fun...................
Oh, and there was no 12 inch jump after each only my pathetic hop.

[minime]

nice work on Murph JDR! yes the second mile does indeed suck! i just felt like I would pass out or throw up if I tried to put the speed up ha ha.

good job on shoulder workout too! I hate that one and always skip it.

and 6 minutes for 50 burpee is a good time, I didn't look through the comments on the board yet to see what people were doing this in. I wonder if anybody did it in 2 minutes or less.

[JDR3]

Thanks Mm

Murph and Burpees in the same week is not my idea of fun!

[JDR3]

5/7
Biked to gym
cfwu x 2 -dips

"Elizabeth"
21-15-9 reps of:
Power Clean 135 pounds
Ring dips: sub reg dips 1:1

Time 12:36
Last time did in 14:23


2 min walk on treadmill


Four rounds, each for time of:
800 meter run: on treadmill
Rest as needed between efforts.

Times - 3:42 / 3:41 / 3:40 / 3:36
4 min. between rds.

Another post providing further evidence that you are in your superfitness zone.

What were the breaks on your Elizabeth cleans, or would you a stud and did the 21 rep round unbroken?

I like how your 800 meter rounds had decreasing times, one of the benefits of a treadmill to micro-manage pace and evidence of a tough mind with a mission to do it.

Keep the pedal to the metal!

[JDR3]

Thanks Pierini!

Power cleans went: 10-6-5 / 9-6 / 9
Dips are definitely getting better

800's were a mental battle all the way. Took the 4 min walk between rds just to gear up for the next attempt.

5/8
Karate workout