Training:

Tuesday 15th January 2013
LC;
2x20kg@10min  72 reps
Squat;
60kg x 5 x 3
70kg x 5 x 2

Training:

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

Training:

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

Training:

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

Training;

LC;
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

Training:

Jog;
Bra run...
Super set;
A1;
Bent Row:
60kg x 8 x 5
A2;
Push Up:
BW x 10 x 5

Training:

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

Training;

LC: 2x24kg 2 minutes rest/set
5,7,9,11,13,15,11,10,7,5,7,9
OAJ:
1x32kg x 6/6

Training:

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

back tomorrow.......

Training:

Wednesday 14th December 2011

Jog;
5.8km= 27.17 min

Training:

Tuesday 13th December 2011

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

Mick

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

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

Training:

Tuesday 11th October 2011

Jog:
5km = 22min

Mick

Training:

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

Training:

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

Training:

Friday 30th September 2011

Jog:
7.3km= 32.54 minutes

Mick

Training:

Thursday 29th September 2011

Jerks:
2x16kg@1min x 10 (1 minute rest/set) 16,16,16,16,16,16,16,16,16,20=164reps
OAJ:
1x20kg@8min 15rpm (swapped hands each minute)

various abs

then 1hr+ SD50b and SD 51

Mick