Update:

15 sessions in the garage moving iron for September which brings the total to 136 so far this year,look like reaching my goal of 160+

KB Training:

Tuesday 30th September 2008

H2H Swings:

1x24kg x 100 x 1

Jerks:

2x16kg@3min  42

2x24kg@2min  18

2x24kg@2min  14

2x24kg@1min  13

O.A.J:

1x40kg x 5/5 x 3

A1;Pull-Ups:

BW x 5

A2;Snatches:

1x32kg x 5/5

x 3

Mick

Training:

Monday 29th September 2008

Skipping:

1 x 5 min

Power-Clean(bar-bell):

65kg x 5 x 5

75kg x 2 x 1

75kg x 1 x 1

Bent Row(bar-bell)supinated grip:

95kg x 5 x 3

85kg x 8 x 2

Clean & Press(KB):

1x32kg x 6/6 x 3

1x40kg x 5/5 x 1

1x40kg x 3/3 x 1

Mick

KB Training:

Friday 26th September 2008

Felt like kicking my own arse so;

Cardio Circuit of Doom:

1x24kg KB

1 min skip

10 Swings L/R

1 min skip

10 Snatches L/R

1 min skip

10 OALCCJ L/R

1 min skip

10 Burpees

x 5

Time:39min 28sec

Forgot how much i enjoyed this work out:-)

Mick

KB Training:

Thursday 25th September 2008

Simple workout today,just trying to get in some volume with the jerk.

Skipping:

1 x 5min

Jerks:

2x24kg@1min  x 10 sets  90sec rest/set

Reps=15-13-11-10-12-10-12-10-10-12  Total: 115 reps, 5520kg overhead

Chin-Ups:

BW+16kg x 2 x 5

LD's x 2

SD #15 left/right x heaps

Mick

KB Training:

Tuesday 23rd September 2008

Having a 4 day break from the bells was nice but it's good to be back in action;

 

Skipping:

3 x 3min 15 sec rest/round

Power-Clean:

60kg x 6 x 3

65kg x 5 x 2

Pull-Ups:

BW x 5 x 5

O.A.J:

1x32kg x 10/10 x 5

Snatches:

1x32kg x 5/5 x 6  30sec rest/sets

LD's and SD's as active recovery between Pull-Up sets

Mick

KB Training:

Wednesday 17th September 2008

H2H Swings:

1x24kg 100 x 2

LCCJ:

2x16kg@6min  51 (i think,could've been 53/54)

2x24kg@2min  14

2x24kg@2min  14

2x24kg@2min  15

O.A.J:

1x32kg x 8/8 x 3  30 sec rest/sets

Mick

KB Training:

Tuesday 16th September 2008

Skipping:

3 x 3min  15 sec rest/round

Jerks:

2x16kg@3min  43

2x24kg@2min  12

2x24kg@2min  16

2x24kg@2min  13

1 Arm Jerks:

1x40kg x 4/4 x 3

Chin-Ups:

BW x 6 x 3

LD's + SD's

Mick

KB Training:

Monday 15th September 2008

Skipping:

3 x 3min 15 sec rest/round (on my new speed rope:))

A1;Military Press:

1x32kg x 5/5

A2;Pull-Ups:

BW x 5

x 5  minimum rest between sets

Dbl Front Squats:

2x16kg x 12 x 1

2x24kg x 5 x 3

Mick

KB Training:

Wednesday 10th September 2008

This workout was inspired by a "Steve Maxwell" blog entry i read yesterday;

Skipping:

1 x 5min

A1;Thrusters:

2x24kg x 6

A2;Pull-Ups:

BW x 5 

A3;Double Windmills:

2x24kg x 5

 x 5  minimum rest between circuits

B1;Double Snatches:

2x16kg x 10

B2;Hindu Squats:

BW x 15

 x 5  minimum rest between circuits

Total Time=approx 40min

Mick

KB Training:

Monday 8th September 2008

Skipping:

3 x 3min  15 sec rest/round

Snatches:

1x16kg@6min  62/63

1x24kg@3min  30/30

1x24kg@2min  23/23

1x24kg@2min  22/22

1x24kg@2min  25/25

rest as needed between sets but nothing more then 2 min

Chin-Ups:

BW x 6 x 5

SD's #15R into #1L into #1R flowing

LD's x 2

Mick

KB Training:

Sunday 7th September 2008

Quick session before i take the kids out to a lunch function;

Jerks:

2x16kg@2min  27

2 min rest

2x24kg@1min x 6   (1 min rest/set) 12-11-9-8-7-8=55 reps

Pull-Ups:

BW x 5 x 5

LD's + SD's

Mick

KB Training:

Friday 5th September 2008

Skipping:

1 x 5min

T.G.U's:

1x24kg x 5/5 x 1

1x32kg x 3/3 x 3

M.P:

1x32kg x 5/5 x 3

LD's or SD's as active recovery between each set

Mick

KB Training:

Thursday 4th September 2008

Skipping:

3 x 3min 15 sec rest/round

Snatches:

1x16kg@2min  24/23

1x24kg@4min  34/35

1x24kg@2min  23/22

2 min rest

1x24kg@2min  20/20

2 min rest

1x24kg@2min  21/22

Dbl Front Squats:

2x16kg x 10 x 1

2x24kg x 5 x 3

SD's:#15-#1-#15 x 1 ,one after the other non-stop

Mick

KB Training:

Tuesday 2nd September 2008

Swings:

1x16kg@2min  33/33

2 min rest

1x24kg@4min  66/66

Jerks:

2x16kg@2min  26

2 min rest

2x16kg@2min  26

2 min rest

2x24kg@1min  10

1 Arm Jerks:

1x32kg x 10/10 x 3

Chin-Ups:

BW x 6 x 3  (30 sec rest/set)

i definately feel  weaker after my 3 weeks away from the bells

Mick

KB Training:

Only 6 KB sessions for August,but did a whole heap of training in San Diego(23hrs in 4 days) and a little more elsewhere in California and Hawaii

Monday 1st September 2008

Skipping:

1 x 5min

H2H Swings:

1x24kg x 100 x 1

LCCJ:

2x16kg@3min  29

2x24kg@5min  19

Snatches:

1x32kg x 5/5 x 5

Pull-Ups:

BW x 5 x 3

Not too much as it's the first time under the bells in 3 weeks.Also did SD 15 about 6/7 times and LD'S x 4

Mick