KB Training:

Thursday 28th February 2008

Swings:
1x16kg@2min 32/32
1min rest
1x24kg@2min 32/32

2min rest

1 Arm Clean & Jerk:
1x24kg@6min 39/39
2 min rest
1x24kg@4min 20/20 (blister beginning to tear)
4 min rest
1x24kg@3min 20/20 (blister tore off at 1min 30,ouch)

Jerks:
2x32kg x 5 x 3

Deadlifts:
80kg x 10 x 1
115kg x 3 x 3
(need more weight)

Time: 50 min

Mick V

KB Training:

Wednesday 27th February 2008

Slingshots:
1x16kg x 50/50 x 1

Figure 8 to Hold:
1x24kg x 25/25 x 1

Thrusters:
2x24kg x 8 x 3
2x32kg x 3 x 1
2x32kg x 2 x 1

Floor Press:
1x32kg x 8/8 x 1

Push-Ups:
BW x 15 x 5

2 Hand Swing:
1x40kg x 10 x 1
1x40kg x 15 x 1
1x40kg x 20 x 1
1x40kg x 15 x 1
1 x40kg x 10 x 1

Mick V

KB Training:

Tuesday 26th february 2008

H2H Swings:
1x24kg x 100 x 1
1 min rest
1x32kg x 50 x 1

Snatch:
1x16kg@2min 28/27
3 min rest
1x24kg@4min 35/35
3 min rest
1x24kg@3min 27/27
3 min rest
1x24kg@2min 20/21
3 min rest
1x24kg@1min 13/13

Dbl Front Squat:
2x24kg x 6 x 3 (1 min rest/set)

Chin-Ups(close grip):
BW+10kg x 5 x 3

Time:45 min

Mick V

KB Training:

Monday 25th February 2008

T.G.U's:
1x16kg x 8/8 x 1
1x24kg x 5/5 x 1
1x32kg x 3/3 x 1
1x40kg x 1/1 x 1

Windmills:
1x24kg x 8/8 x 1
1x32kg x 5/5 x 3

Pull-Ups:
BW x 6 x 1

Time:35min
short and sweet,hard one tomorrow.

Mick V

KB Training:

Thursday 21st February 2008

1 Arm Clean & Jerk:
1x24kg@10min 61/61 PR by 1/1
5min rest
1x32kg@3min 12/12
2min rest
1x32kg@2min 11/11
2min rest
1x40kg@1min 5/5

Muscle Cleans (bar-bell):
45kg x 6 x 1
55kg x 5 x 3

BW:85kg
Time:40min

didn't feel like it today but needed to do something.

Mick V

KB Training:

Wednesday 20th February 2008

easy/moderate day today;

Skipping:
3 x 3min (15sec rest/round)

Power Clean (bar-bell):
65kg x 4 x 5 (1min rest/set)

See-Saw(Alt.)Press:
2x24kg x 10/10 x 1 (2min rest)
2x32kg x 3/3 x 4 (2min rest/sets)

Windmills:
1x32kg x 5/5 x 3 (30sec rest/set)

Get-Up Sit-Ups:
1x24kg x 5/5 x 1
1x16kg x 8/8 x 1

Time:45min

Mick V

KB Training:

Tuesday 19th February 2008

Figure 8 to hold:
1x16kg x 50/50 x 1
1 min rest

Swings:
1x16kg@2min 32/32
3min rest

Snatch:
1x16kg@2min 29/27
5min rest
1x24kg@8min 56/57 (lots of rest in "the hang")
3min rest

TABATA; 20sec on 10sec off @ 4min
1x24kg: 10L-10R--10L-10R--10L-10R--10L-10R
3min rest
1x16kg: 10L-10R--10L-10R--10L-10R--10L-10R

Renegade-Rows:
2x32kg x 10/10 x 3

Dbl Front Squat:
2x24kg x 10 x 1
2x32kg x 3 x 3

Time 1hr5min

Mick V

KB Training:

Saturday 16th February 2008

Jerks:
2x24kg@1min x 10 sets 13-11-11-11-10-10-10-10-11-11=108 reps
(1 min rest/sets)

Pull-Ups:
BW x 5 x 3 (1 min rest/sets)

Towel Swings CW/CCW:
1x16kg x 20/20 x 1
1x24kg x 10/10 x 1

1 Arm Jerks:
1x40kg x 5/5 x 3

Chin-Ups:
BW x 6 x 3 (1 min rest/sets)

Magic 50:
1x24kg
5 Snatch L/R
5 Swings L/R
10 Burpees
x 5
Time:8min 8 sec

Total Time:1hr 5min

Mick V

Kristian:

K,to you and your mates in "3";be safe,keep your heads down and we'll see you when you get home.

Mick

KB Training:

Thursday 14th February 2008

Skipping:
3 x 3min 15sec rest

LCCJ:
2x24kg@1min 13 (2min rest)
2x24kg@2min 20 (3min rest)
2x24kg@2min 16 (5min rest)
2x24kg@3min 20

Deadlifts:
80kg x 10 x 1
110kg x 5 x 3

Pull-Ups:
BW x 5 x 3

Mick V

KB Training:

Wednesday 13th February 2008

1 Arm Clean & Jerk:
1x24kg@10min 60/60 PR
5 min rest
1x32kg@3min 14/14
2 min rest
1x32kg@2min 10/10

Dbl Front Squat:
2x24kg x 10 x 1
1x32kg x 3 x 3

TFT 1hr 20min

Mick V

KB Training:

Tuesday 12th February 2008

BW:85kg

H2H Swings:
1x24kg x 100 x 1
1x32kg x 50 x 1

Power Clean(bar-bell):
65kg x 5 x 3

Clean & Press:
1x32kg x 5/5 x 3 (1 min rest/sets)
1x40kg x 1/1 x 5 (1min rest/sets)

Windmills:
1x32kg x 5/5 x 3

Burpees:
BW x 10 x 5 (30sec rest/sets)

Russian Twists:
1x16kg x 15/15 x 3

Time:55min

Mick V

KB Training:

Monday 11th february 2008

Easy day today,just turning the wheels.

Slingshots(around the body pass):
1x16kg x 20/20 x 1

Figure 8 to Hold:
1x24kg x 25/25 x 1

Thrusters:
2x24kg x 8 x 5

Bottoms Up Press:
1x24kg x 2/2 x 2
1x16kg x 5/5 x 2

Bent Row:
80kg x 8 x 1
90kg x 6 x 3

Time:35 min

30min break then:

Pull-Ups:
BW x 6 x 1
BW x 5 x 1
BW x 4 x 1
BW x 3 x 1
BW x 2 x 1
BW x 1 x 1

1hr break then TFT for 1hr

Mick

KB Training:

Thursday 7th February 2008

Skipping:
3 x 3min (15sec rest/rounds )

Hindu-Squats:
BW x 50 x 2 (1min rest/sets )

LCCJ:
2x24kg@2min 17 (3min rest)
2x24kg@4min 27 (3min rest)
2x24kg@1min 12 (1min rest)
2x24kg@1min 9

Ab-Wheel Roll-Out(knees):
BW x 10 x 3

Push-Ups:
BW x 15 x 4

Mick V

NB:Hindu-squats before LCCJ not such a good idea,legs really felt it...

KB Training:

Wednesday 6th February 2008

T.G.U:
1x24kg x 5/5 x 1
1x32kg x 3/3 x 3
1x40kg x 1/1 x 1

Dbl Windmill:
2x24kg x 5/5 x 3

Military Press:
1x32kg x 5/5 x 3
1x40kg x 2/2 x 3

Pull-Ups:
BW x 6 x 5

Mick V

KB Training:

Tuesday 5th Feb. 2008

Figure 8 to hold:
1x16kg x 50/50 x 1

Snatches:
SSST style:
1x24kg@5min 114reps

G.S style:
1x16kg@6min 55/56

Tabata (20sec on 10 sec rest x 4min):
1x32kg x 7/7-5/6-6/6-7/6 3min rest
1x24kg x 10/9-9/9-8/8-8/8

A1:Deadlift:
80kg x 10 x 1
100kg x 5 x 3

A2:Chin-Ups:
BW x 5 x 4


Mick V