Sunday, March 30, 2008

KB Training:

Sunday 30th March 2008

I was going to take a few days off training but couldn't help myself.

A1:Clean & Press
1x32kg x 1--5(ladders) x 3 Total=45/45

A2:Chin-Ups
BW+10kg x 1--4(ladders) x 3 Total=30

no rest between A1 & A2

Time:30min

Mick

Saturday, March 29, 2008

G.S Comp:

Saturday 29th March 2008

Comp. day;

OALCCJ:

1x24kg@10min 68/67 PR

not really happy,was hoping to get 70/70 guess the flu took those 5 reps out of me...............

http://video.google.com.au/videoplay?docid=174040158720199824

Snatch:
Wasn't going to do this as my hands aren't 100% and they started to tear during a warm up,however a little later on,feeling like a lazy bastard and coward for pulling out i ventured back into the garage.

1x24kg@10min 67/67

I've never gone 10 min before GS style with the Snatch so it gives me a base-line.Should've used more chalk as i lost the bell on the down swing with 10 sec on the clock finishing the set.

I'll test this again next week just for kicks.

Mick

Thursday, March 27, 2008

KB Training:

Thursday 27th March 2008

Last session before Sat.'s G.S comp;

Snatch:
1x16kg@4min 47/45
3 min rest
1x24kg@4min 32/33
3 min rest
1x24kg@3min 30/30
3 min rest
1x24kg@2min 23/22

That's it till the weekend.................

Mick V

Tuesday, March 25, 2008

KB Training:

Tuesday 25th March 2008

Starting to taper for Sat. G.S comp so i'll be slowing down/backing off a bit:

Swings:
1x16kg@2min 34/34

OALCCJ:
1x24kg@4min 28/28
3 min rest
1x24kg@4min 27/26
2 min rest
1x24kg@2min 14/14
1 min rest
1x24kg@2min 14/14

Dbl Front Squat:
2x24kg x 8 x 1
2x32kg x 3 x 3

Flu is almost gone but not quite at full health yet.

Mick V

Monday, March 24, 2008

KB Training:

Haven't trained since last Wed. as i woke up on Thursday with a bad dose of the flu,that and work kept me out of the garage until yesterday(though i didn't do much then).Still suffering the last stages so nothing too taxing:

Monday 24th March 2008

Snatches:
1x16kg@2min 27/27
1x24kg@6min 46/47
1x24kg x 10/10 x 5 (1 min rest/set)
1x32kg x 5/5 x 1
1x40kg x 1/1/x 1

Sunday 23rd March 2008

Snatches:
1x16kg@2min 28/27
1x24kg x 30/30 x 1

Too sick to pull off anything else...

Mick V

Wednesday, March 19, 2008

KB Training:

Wednesday 19th March 2008

Skipping:
3x3min 15sec rest/round

Power Clean:
70kg x 4 x 3 (1 min rest/set)
60kg x 6 x 3 (45sec rest/set)

Military Press:
1x32kg x 5/5 x 5
1x40kg x 1/1 x 3 (30sec rest/set)

Chin-Ups:
BW+10kg x 5 x 3

Magic 50:
1x24kg
5 snatches L/R
5 swings L/R
10 burpees
x 5
Time:7min 15sec PR

http://video.google.com.au/videoplay?docid=8488198188580750327

Total Time:1hr 5min
BW:85kg

Mick V

Tuesday, March 18, 2008

KB Training:

Tuesday 18th March 2008

OALCCJ:
1x24kg@10min 64/61 PR
5 min rest
1x24kg@4min 24/24

Magic 50:
1x24kg
5 snatch L/R
5 swings L/R
10 burpees
x 5

Dbl Front Squat:
2x24kg x 5 x 5

Mick V

Monday, March 17, 2008

KB Training:

Monday 17th March 2008

Swings:
1x24kg@4min 64/64

Snatch:
1x24kg@4min 37/36
3 min rest
1x24kg@3min 30/29
3 min rest
1x24kg@2min 24/24
3 min rest
1x24kg@1min 14/14

Total =105/103

That's all today

Mick V

Saturday, March 15, 2008

KB Training:

Saturday 15th March 2008

OALCCJ:
1x24kg x 20/20 x 3
1x32kg x 10/10 x 2
1x40kg x 5/5 x 1

Snatch:
1x16kg x 20/20 x 1
1x24kg x 15/15 x 1
1x32kg x 10/10 x 1

Time:40 min

Done and dusted,back to timed sets next week.

Mick V

Thursday, March 13, 2008

KB Training:

Thursday 13th March 2008

OALCCJ:
1x24kg@10min 56/54 not too happy with this performance
4 min rest
1x24kg@6min 34/32
1x32kg x 10/10 x 1

LCCJ:
2x16kg@1min 12
2 min rest
2x24kg@1min 9
2min rest
2x24kg@1min 10

Pull-Ups:
BW x 5 x 5

Dbl Front Squat:
2x24kg x 8 x 3

BW:85kg
Time:1hr5min

Note:Will spend more time on Jerks during the next week and a half leading up to the comp.

Mick V

Tuesday, March 11, 2008

KB Training:

Tuesday 11th March 2008

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

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

Bent-Row (BB):
90kg x 6 x 5 (1min rest/set)

Sumo Deadlift:
90kg x 6 x 1
100kg x 5 x 3

Time:45min

Mick V

Monday, March 10, 2008

KB Training:

Monday 10th March 2008

S.S.S.T(Secret Service Snatch Test):
1x24kg x 10min=209reps

Didn't really go "all out",right palm started to tear at about 7min so i didn't try to push the envelope.I can see 220/225 in the near future but for now back to G.S training for the comp on the 29th.

Chin-Ups:
BW x 5 x 5

Mick V

Sunday, March 9, 2008

Fooling around with the kids...

Sunday 9th March 2008

I saw Jeff Martone do this with his wife so i thought i'd have a go with my boys.

http://video.google.com.au/videoplay?docid=7999738966078198764

pretty cool party trick don't you think??

Mick V

Thursday, March 6, 2008

KB Training:

Thursday 6th March 2008

Jerks:
2x24kg@2min 23
1 min rest
2x24kg@1min 14
1 min rest
2x24kg@1min 13
1min rest
2x24kg@1min 10
3 min rest
2x32kg x 5 x 1
2x32kg x 3 x 1
2x32kg x 6 x 1

One Arm Jerks (OAJ):
1x40kg x 5/5 x 3

Pull-Ups:
BW x 5 x 3

Time:40mins

Won't be able to train until Sunday,possibably even Monday/Tuesday.Body could use the rest though i want to get some Snatches under my belt.

Mick V

Tuesday, March 4, 2008

KB Training:

Tuesday 4th March 2008

Couldn't do the routine i wanted because of the blister on my palm so no SNATCHES or LCCJ as i can't catch the bell without ripping a bigger hole in my hand.

H2H Swings:
1x24kg x 100 x 1

2 min rest

See-Saw Press:
2x24kg x 10/10 x 3 (2min rest/sets)

Military Press:
1x32kg x 5/5 x 5

Bentrows (BB):
80kg x 8 x 3 (1min rest/sets)
90kg x 5 x 3 (1min rest/sets)

Burpees:
BW x 50 x 1 Time=3min 51sec
3 min rest
BW x 50 x 1 Time=4min 10sec

Hindu Squats:
BW x 25 x 4 (1min rest/sets)

Total Time:50mins
BW:85kg

Will lay off ballistic KB movements for the rest of the week to try and get my hand right,have a GS comp on in the last week of March and i want to be "good to go" for it.

Mick V

Monday, March 3, 2008

Training:

Monday 3rd March 2008

Something a bit different today;

Power Clean:
65kg x 5 x 5

Incline KB Bench Press:
2x32kg x 5 x 5
note;didn't like this movement will go back to BB for Bench Press in future

Chin-Ups:
BW x 5 x 5

Zercher Squats:
55kg x 5 x 5
first time doing this exercise

Mick V

Saturday, March 1, 2008

KB Training:

Saturday 1st March 2008

H2H Swings:
1x24kg x 100 x 1

Jerks:
2x24kg@2min 17
1 min rest
2x24kg@1min 12
1 min rest
2x24kg@1min 10

1 Arm Jerk(OAJ):
1x32kg x 10/10 x 3
1x40kg x 5/5 x 2

Time:30 mins
Short and sweet

Mick