JDR3 2006 workouts

[JDR3]

9/19
no workout

9/20
Morning Karate workout

[JDR3]

9/21
Morning 3 mile walk with the dog.

To the gym at 4pm

Short warm-up

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions: sub sit-ups
50 Wall ball shots, 20 pound ball: 12 pound ball
50 Burpees
50 Double unders: sub 200 singles

Time 48:07

Nice post NFL double-header on the tube 4:00 p.m. workout. You must have worked off all those chips and nachos with that tought WOD. Nice job!

[JDR3]

Thanks P - got all my work done before the only game that mattered - Dallas!

9/22
1 mile run - 8:20

Grace"
135 pound Power Clean and Jerk, 30 reps

All singles - 13:07

[minime]

Grace Rx'd, nice work JDR!

oh and good job on the fifties, but why a 12lb ball?

[JDR3]

Thanks Mm, I need to make a new 20 lb'er. And to be honest the 12 lb(heaviest at gym) wall-ball is harder that 45 lb thruster sub for me.

9/23
Karate workout

[minime]

why would you MAKE one when you can buy a perfectly good one for only $100? (kidding)

I have recently learned that I too am supposed to be using the 20lb ball, apparently there are no scaled weights for women.

do you jump to a 24inch box? I use a 20 inch regularly as we have no 24. But we stacked up some steps to 24 inches yesterday so the guys could do the shovel workout, and it looked so high! I don't want to do box jump to that height! at least, not 50 of um!

[JDR3]

Yes Mm, I use a 24" box. Bummer on the 20 pound ball! I always thought it was
scaled for women too. That will fire up your shoulders!

9/24
Quick warm-up
2 min walk on TM

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters: 6.8 - 7.5 - 8.0 - 8.1 - 8.2 - 8.3
Max rep Pull-ups: 10 - 10 - 10 - 8 - 7 - 5

6 rds in 19:56

Cool down walk
CFWU

[JDR3]

9/25
Karate workout

[JDR3]

9/26
no workout

9/27
Morning Karate workout

[JDR3]

9/28
Morning 3 mile walk with dog.

To the gym at 4pm

CFWU x 2
Push Jerk warm-up

5 rounds of:
400 meter run: 7.1 - 7.5 - 7.7 - 8.0 - 8.1
25 squats
5 reps - 155 pound Push Jerk

Time 25 min.

[minime]

good job on Nicole JDR!

even though I am supposed to use the 20lb ball, I don't plan to do so any time soon! When I get my 50 time down to a reasonable number (i am thinking 30 minutes) then I will move to 20lb ball and 24 inch box.

I don't know how you do it with the box jumps to 24inches! I guess it would just take a little longer. Box jumps are one of my strengths on the workout though so it will suck to lose that. (no more 50 in 2 minutes)

I like your running/squat/jerk workout, that sounds like a fun one.

[JDR3]

9/29
rest day

9/30
Karate workout

[JDR3]

10/1
Warm up rotated:
pull ups - singles
dips - assisted
presses - singles
swings - by 3; 35-45-55-65-75-80

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups:sub 3 pullups/3 dips = 1 mu
4 Handstand Push-ups:sub Presses; Rds 1&2 - 125 / 3-5 - 115 / 6&7 - 95
8 2-Pood Kettlebell swings: 70 lbs db

7 rds in 19:25
1 less round than last time - I have no excuses...........workout intensity is down

[minime]

nice work on Nate JDR!!