KB Training:

Tuesday 29th April 2008

Snatches:
1x16kg@2min 25/25
1x24kg@2min 21/21
1x24kg@4min 38/38
1x24kg@3min 28/28
1x24kg@2min 22/22
1x24kg@1min 14/14

averaged 3 min rest/set

Dbl Front Squat:
2x24kg x 5 x 5

Mick

KB Training:

Monday 28th April 2008

Clean & Press:
1x24kg x 10/10 x 1
1x32kg x 5/5 x 5
1x40kg x 3/3 x 2

Bent-Row (bar-bell):
80kg x 8 x 1
90kg x 6 x 3

Magic 50:
1x24kg
5 Snatches L/R
5 Swings L/R
10 Burpees
x5

Mick

KB Training:

Saturday 26th April 2008

Snatches:
1x16kg@10min 100/104 (rest in lock-out position only)

Power-Cleans (bar-bell):
60kg x 5 x 5
1 min rest/sets

Chin-Ups:
BW+10kg x 5 x 4
BW x 5 x 1
90 sec rest/sets

Mick

KB Training:

Friday 25th April 2008

ANZAC Day here in Australia so up early and down to Nth Bondi R.S.L for the Dawn Service.Got home and decided to get a session in before the day really got going,so on an empty stomach:

Skipping:
1 x 5min

OALCCJ:
1x24kg@4min 26/26
3 min rest
1x24kg@4min 26/26
3 min rest
1x32kg@2min 11/11
1x40kg x 5/5 x 1
1x16kg@4min 28/28

Dbl Front Squat:
2x24kg x 6 x 3

Felt decidedly weak,no more training without breakfast or something to eat before hand.

Mick

KB Training:

Wednesday 23rd April 2008

Skipping:
3 x 3min 15sec rest/round

Haven't visited this one in a while so:

"Looks Easy":
1x32kg KB

1 Swing L/R
1 Snatch L/R
1 OALCCJ L/R
1 Pull-Up
5 Hindu Squats
3 Swing L/R
3 Snatch L/R
3 OALCCJ L/R
3 Pull-Ups
10 Hindu-Squats
5 Swing L/R
5 Snatch L/R
5 OALCCJ L/R
5 Pull-Ups
15 Hindu-Squats
x 3

OUCH..........................

Mick

KB Training:

Tuesday 22nd April 2008

H2H Swings:
1x24kg x 100 x 1

LCCJ:
2x16kg@2min 20
2x24kg@4min 24
2x16kg@6min 55

A1;Jerks:
2x32kg x 5 x 1
2x32kg x 4 x 2

A2;Pull-Ups:
BW x 5 x 3

Gotta put more work into LCCJ

Mick

KB Training:

Monday 21st April 2008

Got my new "Pro-Grade" bells on Saturday(2x16's & 2x24's) and spent yesterday prepping them,stripping the handles,sanding and applying chalk.Today was there maiden hit-out.

Swings:
1x16kg@4min 64/63
1 min rest
1x24kg@4min 64/64
1 min rest
1x32kg@2min 32/32

5 min rest

Snatches:
1x16kg@4min 40/40
3 min rest
1x24kg@2min 20/20
3 min rest
1x24kg@2min 21/21
3 min rest
1x32kg x 5/5 x 3 (30 sec rest/set)

Mick

Off to do some TFT now

Training:

Thursday 17th April 2008

Run:
5.3km=24min 28sec.
1st. km=4min 18sec.
Last km=4min 20sec.
Haven't run for close on 18 months,KB's seem to have kept my cardio at a respectable level.My best time for this run is 21min flat,that was when i was running 3/4 x a week.

Cleans:
2x24kg x 10 x 5
30 sec rest/sets

See-Saw Press:
2x24kg x 8/8 x 3

Mick

Training:

Wednesday 16th April 2008

Sweet F.A today,

Pull-Ups:
BW x 5 x 5

1hr & a bit of TFT training with Mike on the concrete.

Mick

KB Training:

Tuesday 15th April 2008

Figure 8 to Hold:
1x16kg x 25/25 x 1

H2H Swings:
1x24kg x 100 x 1

Snatches VO2 Max 15:15 Protocol:
1x24kg x 7 x 40 (20min)

Windmills:
1x24kg x 5/5 x 3

Mick

Training:

Monday 14th April 2008

1hr15min TFT with Mike in the Gym,good hard session.

Mick

KB Training:

Sunday 13th April 2008

Military Press:
1x24kg x 10/10 x 1
1x32kg x 5/5 x 5
1x40kg x 2/2 x 1

Bent-Row (Bar-Bell):
90kg x 6 x 3
80kg x 8 x 3

Short and sweet,just felt like doing a bit of a grind.

Mick

KB Training:

Thursday 10th April 2008

Skipping:
1 x 10min

OALCCJ:
1x24kg@6min 42/42
5 min rest
1X24kg@6min 42/40
5 min rest
1x32kg@2min 12/12
2 min rest
1x32kg 10/10

Snatches:
1x16kg@2min 20/20
2 min rest
1x24kg@2min 20/20
2 min rest
1x24kg@2min 21/21

Mick

Training:

Wednesday 9th April 2008

No bells today,had a kip instead before Mike came over.

Today we spent an hour in the garage doing TFT.Lot's of fun stuff.

Mick

KB Training:

Tuesday 8th April 2008

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

A1;Thrusters:
2x24kg x 6 x 5

A2;Pull-Ups:
BW x 5 x 5

1 min rest between A1-A2-A1

Get-Up Sit-Ups:
1x24kg x 5/5 x 2

Snatches:
1x24kg@5min SSST style:109 reps

Mick

Training:

Monday 7th April 2008

Mike and I in the gym for 1hr of TFT

Mick

KB Training:

Sunday 6th April 2008

Motivation was low and i was feeling lazy so;

Jerks:
2x24kg x 10 x 5
2x32kg x 4 x 3
1 min rest between each set

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

OALCCJ:
1x24kg@2min 14/14
1 min rest
1x32kg@2min 12/12

Swings:
1x32kg@2min 34/34

that's it for today,i'm happy with the effort considering i wasn't going to do anything .

Mick

Training:

Saturday 5th April 2008

haven't posted about my TFT training in the past but i did a 2hr session with Mike this morning,hope to do some KB stuff tomorrow.


Mick

KB Training:

Wednesday 2nd April 2008

SSST:
1x24kg x 10 min= 222 reps PR by 10

Dbl Front Squat:
2x24kg x 8 x 3

Swings:
1x32kg x 10/10 x 3

Short and sweet,next goal for SSST is 230 maybe in 2/3 weeks,then 240-240+

Mick

KB Training:

Tuesday 1st April 2008

H2H Swings:
1x24kg x 100 x 1

OALCCJ:
1x24kg@4min 28/28
2min rest
1x24kg@4min 28/28
2min rest
1x32kg@2min 10/10

Alt. Floor Press:
2x24kg x 10/10 x 2
2x32kg x 3/3 x 1

Snatch VO2max Protocol 15:15:
1x16kg x 8 x 40
this was my first time playing with the VO2 max protocol,didn't really feel it until the 15th minute,up until then it was pretty easy.Next time i'll use the 24kg and drop down to 6/7 reps per 15sec.

Mick V

Training Update:

So far this year the number of KB Training sessions i've completed is:

January:15

February:16

March:17

not including the hours of TFT training.

Mick