KB Training:

Thursday 30th October 2008

Skipping:

1 x 5min

Jerks:

2x24kg@3min  19

3 min rest

2x24kg@2min  18

2 min rest

2x24kg@2min  15

2 min rest

2x24kg@1min  12

LD's x 2

O.A.J:

1x32kg x 12/12 x 3

done,not too much today

Mick

KB Training:

Wednesday 29th October 2008

Skipping:

3 x 3min  15sec rest/round

Power-Cleans(bar-bell):

65kg x 5 x 10

1 min rest / sets

Thrusters:

2x24kg x 5 x 5

1 min rest / sets

LD's x 2

Pull-Ups:

BW x 5,4,3,2,1 x 2

Snatches:

1x24kg x 20/20-15/15-10/10-5/5 x 1   30 sec rest / sets

30 sec rest

1x24kg x 10/10 x 5   30 sec rest / sets

Mick

KB Training:

Tuesday 28th October 2008

H2H Swings:

1x24kg x 100 x 2

See-Saw Press:

2x24kg x 10/10 x 1

2x32kg x 3/3 x 1

2x32kg x 5/5 x 3

A1;Chin-Ups:

BW x 6

A2;Push-Ups:

BW x 15

x 5

no rest between A1 & A2,minimal rest between A2 & A1

Hindu-Squats:

BW x 20 x 3

Mick

KB Training:

Monday 27th October 2008

Skipping:

3 x 3min  15 sec rest/round

OALCCJ:

1x32kg@4min  22/22

2 min rest

1x32kg@2min  12/12

2 min rest

1x32kg@2min  12/12

2 min rest

1x32kg@2min  11/11

Snatches:

1x32kg x 10/10 x 3

tft to follow

Mick

KB Training:

Saturday 25th October 2008

Didn't have much time so i went back to an old favourite;

Skipping:

1 x 5min

A1; Clean & Press:

1x32kg x 1,2,3,4,5(ladders) x 3

A2; Pull-Ups:

BW x 1,2,3,4(ladders) x 3

no rest between A1-A2,1 minute rest between A2-A1

Hindu-Squats:

BW x 20 x 5

approx. 30sec rest between sets

LD's + SD's x lots

Mick

KB Training:

Thursday 23rd October 2008

H2H Swings:

1x24kg x 100 x 2   1 min rest/sets

LCCJ:

2x24kg@4min  28

2 min rest

2x24kg@2min  15

2 min rest

2x24kg@2min  14

2 min rest

2x24kg@2min  13

OALCCJ:

1x32kg@2min  13/13

1 min rest

1x32kg@2min  12/12

1x40kg x 5/5 x 2

LD's x 2

SD's x 2

Mick

KB Training:

Wednesday 22nd October 2008

Skipping:

3 x 3 min  15 sec rest/round

Thrusters:

2x24kg x 8 x 5

Pull-Ups:

BW + 10kg x 2 x 5   30 sec rest/set

BW x 6 x 1

Mick

KB Training:

Tuesday 21st October 2008

Cranked up AC/DC and away i went;

Skipping:

3 x 3 min  15sec rest/round

Jerks:

2x16kg@2min  30

2 min rest

2x24kg@2min  18

2 min rest

2x24kg@2min  15

4 min rest

2x24kg@1min  14

2 min rest

2x24kg@1min  12

SD's #15   L/R x 1

O.A.J:

1x32kg x 10/10 x 3

1x40kg x 5/5 x 2

SD's #1  L/R x 1

LD's  L/R x 2

"Our" Long SD's(#1 L/R + #15 L/R) x 1

Mick

KB Training:

Monday 20th October 2008

Skipping:

3 x 3min  15sec rest/round

Snatches:

1x16kg@4min  51/51

3 min rest

1x24kg@4min  35/37

1x24kg@2min  24/27

Chin-Ups:

BW x 6 x 3

tft with Mike & K

Mick

KB Training:

Thursday 16th October 2008

Skipping:

1 x 5min

A1;Clean & Press:

1x32kg x 5/5 x 5

A2;Pull-Ups:

BW x 5 x 5

less then 1 minute rest between A1-A2-A1

 

OALCCJ:

1x32kg@2min  12/12

1 min rest

1x32kg@2min  12/12

1 min rest

1x32kg@2min  10/10

LD's as active recovery

done and dusted

Mick

Training:

Wednesday 15th October 2008

Skipping:

1 x 5min

Power-Cleans:

65kg x 6 x 6

Windmills:

1x32kg x 5/5 x 3

That's it,light day today.

Mick

KB Training:

Tuesday 14th October 2008

Skipping:

3 x 3min  15 sec rest/round

Thrusters:

2x24kg x 6 x 5

Renegade-Rows:

2x24kg x 10/10 x 1

2x32kg x 10/10 x 3

OAJ:

1x32kg x 10/10 x 2

LD's + SD's to follow

Mick

KB Training:

Monday 13th October 2008

Skipping:

1 x 5min

LCCJ:

2x16kg@2min  29

2x24kg@5min  28

2x24kg@2min  15

2x24kg@2min  15

2x24kg@1min  10

Pull-Ups:

BW x 6 x 3

Mick

KB Training:

Wednesday 8th October 2008

Skipping:

3 x 3min  15 sec rest/round

Jerks: 

2x24kg@1min x 10 sets, 90sec rest/set: 16-14-12-11-11-12-10-12-11-12= 121 reps  5808kg OH

 25 min of FUN-10 minutes of work & 15 minutes of rest,this literally kicked my arse,joy...

Pull-Ups:

BW x 5-4-3-2-1 x 2

Mick

Training:

Monday 6th October 2008

Skipping:

1 x 5min

Power-Clean(bar-bell):

65kg x 5 x 5

Bent-Row(bar-bell,pronated grip):

85kg x 6 x 3

65kg x 12 x 1

One Arm Jerk:

1x32kg x 10/10 x 3

simple workout today,was feeling fatigued even before i started

Mick

KB Training:

Saturday 4th October 2008

Skipping:

1 x 5min

LCCJ:

2x16kg@2min  27

2x24kg@3min  18

2x24kg@1min  11

2 min rest

2x24kg@1min  10

3 min rest

2x24kg@1min  11

Pull-Ups:

BW+10kg x 3 x 5

Snatches:

1x32kg x 10/10 x 3

Mick

Ode to Aad..............

Friday 3rd october 2008

  Sometime early this morning,about 3a.m they say, a great man passed. I've had the privilege of knowing Aad for some 20 odd years.He first let me into his home as a young teenager and since then has never really let me out. Throughout the years he has taught and re-enforced many of the ideals that i hold true  today. He helped shape and make me into the man that i am.

   Aad was a funny old bastard. He'd welcome anyone into his home with open arms,yet had no hesitation in turfing them out if he felt it was necessary(this was always done in "no un-certain terms").  I myself have been on the wrong end of too many barrages from Mr. V whence coming home too late and too drunk or going out too late and too drunk. In saying this he was always more then fair,he actually apologised to me not that long ago for blowing up and sending me home. On reflection he felt he was  wrong and had no problem manning up and saying sorry. Truth be told he was right(as usual) and Arnie and I should of gone to bed instead of out  . Aad always shot from the hip and called them as he saw them, for this i loved him. You never were in any doubt where you stood in the van der Stap house. 

  There would be many ways to describe Mr V ,hard,tough,honest,forth-right,bombastic,loud,opinionated,selectively deaf(at times), loving,generous, the list goes on,yet when i try to put into words the one thing that typifies Mr V it always seems to come back to loyal. For those he loved he would do "anything for", no questions asked,if you had  a problem he would try to help.

  Throughout the years we've had many trials and tribulations,ups and downs,yet he always was there. He welcomed me into his family many years ago and i'm glad he did. I spent the morning before my wedding in his house and i've never seen a prouder man, i was often referred to as the 3rd son yet truly felt it that day. Bringing my young blokes into his house gave him real joy, he did so much for me yet somehow i feel  he got a raw deal. Family life etc got in the way of me getting down to Consett Ave in recent years which now i'm really starting to feel. 

  Aad van der Stap was a great man,i am a better man/husband /father for having known him. While the world is poorer for his passing i am much richer for him being in my life. His legacy will continue through his sons  and mine and those that he affected. R.I.P Aad  I love you

Mick

KB Training:

Thursday 2nd October 2008

Skipping:

3 x 3min  15sec rest/round

Snatches:

1x16kg@6min  72/72

1x24kg@2min  21/21

1x24kg@2min  23/24

1x24kg@2min  25/26

had to stop as my hands were starting to feel the effects(too long between hard snatch training)

Dbl Front Squat:

2x24kg x 6 x 3

Mick