### Training:

LC;

2x20kg@10min 72 reps

Squat;

60kg x 5 x 3

70kg x 5 x 2

Training Log

Thursday 3rd January 2013

Squats;

60kg x 5 x 2

70kg x 5 x 2

75kg x 5 x 5 (1.30min rest/set)

Pull Ups;

BW x 5 x 5

2nd January 2013

LC;

2x24kg

3,5,7,9,11,13,15,3,5,7,9,11,13,15(6,5,4)

1 minute rest/sets except last two 2 minutes rest

Squat;

70kg x 5 x 3

LC;

2x24kg

3,5,7,9,11,13,15,3,5,7,9,11,13,15(6,5,4)

1 minute rest/sets except last two 2 minutes rest

Squat;

70kg x 5 x 3

Monday 31st December 2012

Squats;

60kg x 10

70kg x 5 x 3

80kg x 3 x 3

Jerks;

2x24kg x 3,5,7,9,11,9,7,5,3 x 1 (1 minute rest/set)

Pull-Ups;

BW x 5 x 3

Squats;

60kg x 10

70kg x 5 x 3

80kg x 3 x 3

Jerks;

2x24kg x 3,5,7,9,11,9,7,5,3 x 1 (1 minute rest/set)

Pull-Ups;

BW x 5 x 3

2x22kg@2min 7rpm

2 minutes rest

2x22kg@5min 6rpm

3 minutes rest

2x22kg@3min 6rpm

2 minutes rest

2x22kg@1min 10rpm

Fr Sq;

2x16kg x 10 x 3

11/12/2012

LC;

2x22kg

3,5,7,9,11,13,15,3,5,7,9,11,13,3,5,7,9,11= 146 reps

1 minute rest/set

Jerks;

2x28kg x 3 x 3

2x22kg

3,5,7,9,11,13,15,3,5,7,9,11,13,3,5,7,9,11= 146 reps

1 minute rest/set

Jerks;

2x28kg x 3 x 3

EDT;

PR Zone 1 20 minutes A1; Deadlifts@90kg-

5,5,5,5,6,5,7,5,5,8=51 reps

A2;Pull-Ups@BW-

5,4,5,5,5,4,4,2,4=38 reps

5 minutes rest

PR Zone 2 15minutes B1; KB Jerks@2x28kg-

5,5,4,3,3,3,4=27 reps

B2; Push-Ups@BW-

10,10,5,8,6,6,6=51 reps

5 minutes rest

PR Zone 3 10 minutes C1; KB Snatches@16kg-

25/25,10,10/10,10,10/10,15/15=70/70 reps

PR Zone 1 20 minutes A1; Deadlifts@90kg-

5,5,5,5,6,5,7,5,5,8=51 reps

A2;Pull-Ups@BW-

5,4,5,5,5,4,4,2,4=38 reps

5 minutes rest

PR Zone 2 15minutes B1; KB Jerks@2x28kg-

5,5,4,3,3,3,4=27 reps

B2; Push-Ups@BW-

10,10,5,8,6,6,6=51 reps

5 minutes rest

PR Zone 3 10 minutes C1; KB Snatches@16kg-

25/25,10,10/10,10,10/10,15/15=70/70 reps

Tuesday 13th December 2011

beginning of evil squat cycle + some push ups,pull ups and ab work

Mick

beginning of evil squat cycle + some push ups,pull ups and ab work

Mick

Thursday 8th December 2011

quick, light shoulder blast..

KB M.P;

2x16kg x 15

2x20kg x 10

2x22kg x 10

2x24kg x 3,4,5,6 x 2

2x28kg x 5

+ Abs

Mick

quick, light shoulder blast..

KB M.P;

2x16kg x 15

2x20kg x 10

2x22kg x 10

2x24kg x 3,4,5,6 x 2

2x28kg x 5

+ Abs

Mick

Wednesday 7th December 2011

B Sq:

45kg x 10

55kg x 10

65kg x 8

75kg x 4

80kg x 3 x 2

80kg x 2 x 1

super stetted with Pull-Ups

BW x 6 x 7

BW x 4 x 2

+ abs

BW=79kg

Mick

B Sq:

45kg x 10

55kg x 10

65kg x 8

75kg x 4

80kg x 3 x 2

80kg x 2 x 1

super stetted with Pull-Ups

BW x 6 x 7

BW x 4 x 2

+ abs

BW=79kg

Mick

Tuesday 6th December 2011

Skipping;

1 x 4min

LC:

2x20kg@5min 10,10,10,10,8rpm

5 minutes rest

2x20kg@3min 8rpm

OAJ:

1x32kg x 5/5 x 1

1x32kg x 10/10 x 1

Abs,pull-ups,push-ups

bells felt heavy today

Mick

Skipping;

1 x 4min

LC:

2x20kg@5min 10,10,10,10,8rpm

5 minutes rest

2x20kg@3min 8rpm

OAJ:

1x32kg x 5/5 x 1

1x32kg x 10/10 x 1

Abs,pull-ups,push-ups

bells felt heavy today

Mick

Thursday 1st December 2011

OALC:

1x24kg@22min 13/13,12/12,12/12,12/12,12/12,11/11,11/11,12/12,12/12,12/12,13/13rpm 132/132

Push-Ups, Abs, Pull-Ups

Mick

OALC:

1x24kg@22min 13/13,12/12,12/12,12/12,12/12,11/11,11/11,12/12,12/12,12/12,13/13rpm 132/132

Push-Ups, Abs, Pull-Ups

Mick

Tuesday 29th November 2011

Snatch w/u:

1x16kg@4min 20rpm

4 minutes rest

LC:

2x16kg@4min 12,12,10,10rpm

4 minutes rest

2x20kg@4min 8,7,6,7rpm

4 minutes rest

2x22kg@4min 5,5,5,7rpm

Abs + Push ups

Mick

Snatch w/u:

1x16kg@4min 20rpm

4 minutes rest

LC:

2x16kg@4min 12,12,10,10rpm

4 minutes rest

2x20kg@4min 8,7,6,7rpm

4 minutes rest

2x22kg@4min 5,5,5,7rpm

Abs + Push ups

Mick

Thursday 24th November 2011

Quick and easy...

LC:

2x16kg@10min 108reps(12,12,12,10,10,10,11,10,10,11)

2x22kg@1min 8rpm x 3

Pull-Ups:

BW x 6 x 3

Abs...

Mick

Quick and easy...

LC:

2x16kg@10min 108reps(12,12,12,10,10,10,11,10,10,11)

2x22kg@1min 8rpm x 3

Pull-Ups:

BW x 6 x 3

Abs...

Mick

Tuesday 22nd November 2011

OALC:

1x24kg@20min 12/12,12/12,12/12,12/12,12/12,10/10,10/10,10/10,10/10,10/10rpm

swapping hands each min

Dbl Swings:

2x20kg x 20 x 5

Pull-Ups:

BW x 5 x 3

Abs

Mick

OALC:

1x24kg@20min 12/12,12/12,12/12,12/12,12/12,10/10,10/10,10/10,10/10,10/10rpm

swapping hands each min

Dbl Swings:

2x20kg x 20 x 5

Pull-Ups:

BW x 5 x 3

Abs

Mick

Wednesday 16th November 2011

Snatch;

1x16kg@4min 20rpm

2 minutes rest

Dbl Swings;

2x24kg x 20 x 5

3 minutes rest

LC;

2x16kg@5min 10,8,8,8,8rpm

5 minutes rest

2x16kg@5min 8rpm

5 minutes rest

2x16kg@5min 10,10,8,8,9rpm

then of to tft

Mick

Snatch;

1x16kg@4min 20rpm

2 minutes rest

Dbl Swings;

2x24kg x 20 x 5

3 minutes rest

LC;

2x16kg@5min 10,8,8,8,8rpm

5 minutes rest

2x16kg@5min 8rpm

5 minutes rest

2x16kg@5min 10,10,8,8,9rpm

then of to tft

Mick

Thursday 9th November 2011

Super setted..

Bk Sq Pull-Ups

45kg x8 BW x 6

45kg x 8 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

Abs x 100

bar hang 1 min

Mick

Super setted..

Bk Sq Pull-Ups

45kg x8 BW x 6

45kg x 8 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

60kg x 6 BW x 5

60kg x 6 BW x 6

Abs x 100

bar hang 1 min

Mick

Sunday 6th November 2011

LC:

2x16kg@3min 10rpm

2 minutes rest

2x16kg@3min 10rpm

2 minutes rest

2x16kg@3min 10rpm

3 minutes rest

2x16kg@3min 10rpm

3 minutes rest

2x16kg@3min 12,9,10rpm

Mick

LC:

2x16kg@3min 10rpm

2 minutes rest

2x16kg@3min 10rpm

2 minutes rest

2x16kg@3min 10rpm

3 minutes rest

2x16kg@3min 10rpm

3 minutes rest

2x16kg@3min 12,9,10rpm

Mick

Thursday 27th October 2011

Swings:

1x24kg@6min 30rpm, swapping each minute

OALC:

1x24kg@20min 10/10,12/12,10/10,12/12,10/10,10/10,10/10,10/10,10/10,10/10rpm

H2H Swings:

1x24kg x 100 x 1

DL:

65kg x 20 x 1

55kg x 30 x 1

50kg x 30 x 1

45kg x 30 x 1

Mick

Swings:

1x24kg@6min 30rpm, swapping each minute

OALC:

1x24kg@20min 10/10,12/12,10/10,12/12,10/10,10/10,10/10,10/10,10/10,10/10rpm

H2H Swings:

1x24kg x 100 x 1

DL:

65kg x 20 x 1

55kg x 30 x 1

50kg x 30 x 1

45kg x 30 x 1

Mick

Monday 24th October 2011

Snatch:

1x12kg@4min 25rpm

2 minutes rest

1x16kg@4min 20rpm

4 minutes rest

1x20kg@8min 16rpm

OAJ:

1x28kg x 10/10 x 3

Abs

Mick

Snatch:

1x12kg@4min 25rpm

2 minutes rest

1x16kg@4min 20rpm

4 minutes rest

1x20kg@8min 16rpm

OAJ:

1x28kg x 10/10 x 3

Abs

Mick

Tuesday 18th October 2011

LC:

2x20kg@2min 10rpm

3 minutes rest

2x20kg@3min 10rpm

5 minutes rest

2x20kg@5min 8rpm

3 minutes rest

2x20kg@2min 10,9rpm

2 minutes rest

2x20kg@1min 13rpm

OAJ:

1x32kg x 5/5 x 3

Abs

Mick

LC:

2x20kg@2min 10rpm

3 minutes rest

2x20kg@3min 10rpm

5 minutes rest

2x20kg@5min 8rpm

3 minutes rest

2x20kg@2min 10,9rpm

2 minutes rest

2x20kg@1min 13rpm

OAJ:

1x32kg x 5/5 x 3

Abs

Mick

Friday 14th October 2011

Skipping:

1 x 5min

LC:

2x16kg@5min 13rpm

5 minutes rest

2x20kg@5min 10,7,6,6,7rpm

OAJ:

1x32kg x 5/5 x 5

Abs:

various

Thursday 13th October 2011

Jerks:

2x16kg@2min 15rpm

5 minute rest (took a call)

2x16kg@2min 12rpm

2 minutes rest

2x16kg@2min 12rpm

3 minutes rest

2x20kg@3min 8.8.10rpm

3 minutes rest

OAJ:

1x32kg x 10/10 x 2

Abs:

various

SD50b x 4

SD51 x 5

Mick

Skipping:

1 x 5min

LC:

2x16kg@5min 13rpm

5 minutes rest

2x20kg@5min 10,7,6,6,7rpm

OAJ:

1x32kg x 5/5 x 5

Abs:

various

Thursday 13th October 2011

Jerks:

2x16kg@2min 15rpm

5 minute rest (took a call)

2x16kg@2min 12rpm

2 minutes rest

2x16kg@2min 12rpm

3 minutes rest

2x20kg@3min 8.8.10rpm

3 minutes rest

OAJ:

1x32kg x 10/10 x 2

Abs:

various

SD50b x 4

SD51 x 5

Mick

Thursday 6th October 2011

Being pissed at the world= good motivator..

Fr Sq:

2x16kg x 20 x 1

2x20kg x 15 x 1

2x24kg x 6 x 3

2x28kg x 5 x 3

2x32kg x 3 x 1

M.P:

2x16kg x 15 x 1

2x20kg x 10 x 1

2x24kg x 6 x 3

2x28kg x 4 x 3

Abs and heaps of SD's

all weights felt relatively light, didn't struggle at all..

Mick

Being pissed at the world= good motivator..

Fr Sq:

2x16kg x 20 x 1

2x20kg x 15 x 1

2x24kg x 6 x 3

2x28kg x 5 x 3

2x32kg x 3 x 1

M.P:

2x16kg x 15 x 1

2x20kg x 10 x 1

2x24kg x 6 x 3

2x28kg x 4 x 3

Abs and heaps of SD's

all weights felt relatively light, didn't struggle at all..

Mick

4th October 2011

arm still along way off..

Swings:

1x24kg@4min almost fucked the tendon....

Jerks:

2x20kg@1min 10rpm

2 min rest

2x20kg@2min 10,12rpm

3 min rest

2x20kg@5min 10,10,6,6,7rpm

5 min rest

2x20kg@3min 9,8,8rpm

3 min rest

2x20kg@2min 12rpm

3 min rest

OAJ:

1x24kg@4min 12rpm swapping each min

Mick

arm still along way off..

Swings:

1x24kg@4min almost fucked the tendon....

Jerks:

2x20kg@1min 10rpm

2 min rest

2x20kg@2min 10,12rpm

3 min rest

2x20kg@5min 10,10,6,6,7rpm

5 min rest

2x20kg@3min 9,8,8rpm

3 min rest

2x20kg@2min 12rpm

3 min rest

OAJ:

1x24kg@4min 12rpm swapping each min

Mick