Kb Training:

Thursday 29th May 2008

Swings:
1x16kg@2min 32/32
1x24kg@4min 64/65

Power Cleans(bb):
60kg x 5 x 5

Military Press:
1x32kg x 5/5 x 5

Pull-Ups:
BW x 5 x 5

OALCCJ:
1x40kg x 3/3 x 4

BW=85kg

Mick

KB Training:

Wednesday 28th May 2008

Skipping:
3 x 3min 15sec rest/round

Jerks:
2x16kg@1min 24
2 min rest
2x16kg@3min 41
3 min rest
2x16kg@3min 35
3 min rest
2x16kg@2min 30
rest in "RACK" only during each set

2x32kg x 3 x 3
2x24kg x 12 x 1

Chin-Ups:
BW x 8 x 3

tft with Mike to follow

Mick

KB Training:

Tuesday 27th May 2008

Skipping:
3 x 3min 15sec rest/rounds

Snatch:
1x16kg@2min 25/25
1x24kg@4min 33/36
1x24kg@4min 42/41
1x16kg@2min 22/23

Dbl Front Squat:
2x24kg x 8 x 3

Mick

KB Training:

Monday 26th May 2008

Found out today that there is another GS comp on the 26 July,since that happens to be my birthday i think i'll give it a shot.So with that in mind and the fact i'll be heading to San Diego in August i'll up the training.8 weeks to comp day,let the count down begin.

At this stage i think i'll do the traditional event,i.e:Jerk and Snatch.I'd like to think i'd be able to use the 24's but for a good result i'll probably revert to the 16's,but you never know,i am a sucker for punishment.................

Skipping:
3 x 3min 15sec rest/round

LCCJ:
2x16kg@10min 111
2x24kg@2min 14
2x24kg@1min 10
2x16kg@2min 25

Pull-Ups:
BW x 6 x 3

tft with Mike

Mick

KB Training:

Wednesday 21st May 2008

Swings:
1x16kg@2min 32/32
1x24kg@4min 66/66

Jerks:
2x16kg@2min 36
2x16kg@5min 55
2x16kg@1min 22
2x24kg@1min 15

Chin-Ups:
BW + 16kg x 3 x 3

TFT with K and Mike

Mick

KB Training:

Tuesday 20th May 2008

H2H Swings:
1x24kg x 100 x 1

Thrusters:
2x24kg x 6 x 5

Power-Cleans(bar-bell):
60kg x 5 x 5

Windmills:
1x32kg x 5/5 x 3

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

Swings:
1x24kg@2min 32/32
1x32kg x 10/10/10/10 x 1

Mick

KB Training:

Monday 19th May 2008

Skipping:
1 x 5min

LCCJ:
2x16kg@10min 102
5 min rest
2x24kg@1min 10
2 min rest
2x24kg@1min 9
2 min rest
2x24kg@1min 11

Pull-Ups:
BW + 10kg x 3 x 3
BW x 8 x 1

Mick

KB Training:

Saturday 17th May 2008

Skipping:
3 x 3min 15 sec rest/round

Snatches:
1x16kg@2min 24/24
1x24kg@2min 20/20
1x24kg@2min 21/22
1x24kg@2min 20/20
1x16kg@4min 42/42

That's it,short and sweet.

Mick

KB Training:

Thursday 15th May 2008

H2H Swings:
1x24kg x 100 x 1

Jerks:
2x16kg@2min 27
2x16kg@6min 60 (had to rest in "the hang position" 3 times after the 3min mark)
2x24kg@1min x 3 14,10,9 (1 min rest/set)

Snatches:
1x40kg x 5/5 x 2

Deadlift:
90kg x 8 x 3

Mick

KB Training:

Wednesday 14th May 2008

Skipping:
3 x 3min 30 sec rest/round

LCCJ:
2x16kg@2min 23
2x24kg@5min 30
2x16kg@6min 58

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

Hanging Leg-Raise:
BW x 6 x 3

Dbl Front Squat:
2x24kg x 6 x 3

Mick

KB Training:

Tuesday 13th May 2008

Swings:
1x16kg@2min 32/32

Snatches:
1x16kg@2min 25/25
2 min rest
1x24kg@4min 39/41
3 min rest
1x24kg@2min 25/26
1 min rest
1x24kg@2min 25/22
3 min rest
1x16kg@2min 24/23

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

Mick

KB Training:

Monday 12th May 2008

Haven't been able to train for 4 days due to work and i was feeling a bit guilty about it,however having a rest sure can be good for you.I felt really strong today,even after a 10hr work day.

Skipping:
3x3min (15 sec rest/round)

OALCCJ:
1x24kg@10min 64/65
1x32kg x 10/10 x 3

Pull-Ups:
BW x 5 x 3

Hindu-Squats:
BW x 20 x 5 (30 sec rest/set)

Mick

KB Training:

Wednesday 7th May 2008

BW:85kg

Skipping:
3 x 3min 15 sec rest/rounds

A1;Military Press:
1x32kg x 1-5/1-5(ladders) x 3

A2;Pull-Ups:
BW x 1-5(ladders) x 3

minimal rest between A1 and A2

B1;Clean & Press:
1x40kg x 2/2 x 3

B2;Chin-Ups:
BW+16kg x 1 x 3

minimal rest between B1 and B2

Clean & Press:
1x44kg x fail left/1right x 1

Windmills:
1x24kg x 5/5 x 3

Hanging Leg-Raises:
BW x 6 x 3

First time i've ever been able to press more than half my body weight and i haven't been concentrating on strength work much at all.GS training has a great carry over effect............

Mick

KB Training:

Tuesday 6th May 2008

Skipping:
1x5min

Jerks:
2x16kg@2min 32
2x24kg@1min x 5 (1 min rest/set) 12,10,11,11,10
2 min rest
2x16kg@2min 23

OAJ:
1x40kg x 5/5 x 3

Snatch:
SSST STYLE
1x24kg@5min 118 PR for 5 min set

Mick

KB Training:

Monday 5th May 2008

Snatches:
1x16kg@10min 102/108
1x24kg@2min 23/23
1x24kg@2min 24/24

That's it,off to get the kids from school then some tft.

Mick

KB Training:

Saturday 3rd May 2008

Skipping:
1x5min

LCCJ:
2x16kg@1min 15
3 min rest
2x24kg@5min 28
5 min rest
2x16kg@6min 52

Pull-Ups:
BW x 5 x 5

now off for a big tft session

Mick

KB Training:

Thursday 1st May 2008

Swings:
1x16kg@2min 32/33

OALCCJ:
1x24kg@6min 40/40

Jerks:
2x16kg@2min 22
2x24kg@2min 13
2x24kg@1min 11
2x16kg@2min 21

1 Arm Jerks(OAJ):
1x40kg x 6/6 x 1
1x32kg x 10/10 x 1
1x24kg x 15/15 x 1

Mick

Training Update:

KB Training sessions in April=15

Mick