Thanks! I've squeeze olympic lifts into programs that I've done in the past just because I think they're super fun, but I've never done it competitively.
As for stats:
M1: 5'6" 126lbs, visually between 20%-25% bf, Best lifts (before the 9 months of sitting on my ass)
Front squat: 145lbs
Bench press: 135lbs
Power Clean: 130lbs
Overhead press: 85lbsx2
Now: Terribly terribly weak.
M2: 5'4" 135lbs She looks like she's between 25%-30% bf and has never lifted before so what you see is her best yet.
Our goal isn't weight or time specific. We're just trying to improve our conditioning and strength as much as possible for judo which starts in the fall.
On that note, I figured out why the original program only has one legs day. Shockingly (note sarcasm), you work your legs a lot when doing conditioning and they don't recover as fast. I'm debating whether I should just try to eat a lot more and see if the recovery speeds up or simply scrap the second legs day.
A. Regular pushups. 3 sets of max reps with 60sec between sets.
M2(on knees): 20/20/10 (partially cheated and was struggling with learning proper form in order to complete full ROM)
B. Decline DB skullcrushers:
C. Chinups with assistance:
d. Dumbbell Shoulder Press:
e. Preacher Curls:
F. ab circuit of 15decline situps on knotch 2 with arms held out to side+ 15 weighted hanging leg raises. M2 didn't use weight. M1 used 20lbs.
M2 seemed very distant after the workout. I tried asking her what she was thinking and she responded with "Ok" after a pause. I kept trying with a "Haha thanks for being specific" to which she responded "I'm listening to my muscles". Her muscles were apparently rather shaky (normal but she's never worked out like that before). I'm also wondering if she derived some sort of an emotional release from the workout that she didn't feel like sharing.
Weights seem to be good a breaking nice, shy women out of their shells.