KB Training:

Tuesday 25th November 2008

Skipping:

3 x 3minutes  15 sec rest/round

LD's x 2

SD's -#1L/R followed by #15 L/R(continuous)

LCCJ:

2x16kg@2min  24

2x24kg@2min  16

2 minute rest

2x24kg@2min  15

3 minute rest

2x24kg@2min  14

2x24kg@1min  10

Mick

KB Training:

Monday 24th November 2008

Skipping:

1 x 5min

O.A.J:

1x24kg@20 minutes   switched hands on the minute,18 minutes@12 RPM, 2 minutes@18RPM

Total= 252 reps

1x40kg x 3/3 x 5

Mick

KB Training:

Thursday 20th November 2008

Skipping:

3 x 3min

Thrusters:

2x24kg x 6 x 6

Chin-Ups:

BW x 6 x 5

O.A.J:

1x24kg@6min  swapping hands every minute 12RPM=72 reps

LD's 

Mick

KB Training:

Wednesday 19th November 2008

Skipping:

1 x 5min

OALCCJ:

1x24kg@6min  40/40

1x32kg x 10/10 x 3

Pull-Ups:

BW x 3 x 10

Short and sweet

Mick

KB Training:

Tuesday 18th November 2008

Up early and down to Bronte Beach for some tft fun this morning,then:

Skipping:

3 x 3min  15 sec rest/round

Snatches:

1x16kg@6min  68/67

1x24kg@2min  20/20

1 min rest

1x24kg@2min  20/20

1 min rest

1x24kg@2min  21/21

1x32kg x 5/5 x 5

Chin-Ups:

BW x 5 x 5

Mick

KB Training:

Thursday 13th November 2008

Swings:

1x16kg@2min  34/33

1 minute rest

1x24kg@4min  65/65

LD's x 2

LCCJ:

2x16kg@8min  70

SD #15 L

2x24kg@1min  10

SD #15 R

2x24kg@1min  10

2x24kg@1min  12

Pull-Ups:

BW x 4 x 5

Mick

KB Training:

Tuesday 11th November 2008

Cardio Circuit of Doom:

1x24kg KB

1 min skip

10 L/R Swings

1 min skip

10 L/R Snatches

1 min skip

10 L/R OALCCJ

1 min skip

10 Burpees

x 5 rounds

Time=37min 57seconds

Pull-Ups:

BW x 3 x 5

Chin-Ups:

BW x 5 x 3

LD's x 3

Mick

KB Training:

Monday 10th November 2008

Skipping:

1 x 5min

Jerks:

2x16kg@5min  61

2x16kg@3min  37

2x16kg@1min  23

2x16kg@1min  23

OALCCJ:

1x32kg x 8/8 x 3

Chin-Ups:

BW x 5 x 5

LD's x 2

Mick

KB Training:

Saturday 8th November 2008

Easy one today before tft;

O.A.J:

1x24kg x 20/20 x 1

1x32kg x 10/10 x 5

done

Mick

KB Training:

Thursday 6th November 2008

Cardio Circuit of Doom:

1 x 24kg KB

1 minute skip

10 Swings L/R

1 minute skip

10 Snatches L/R

1 minute skip

10 OALCCJ L/R

1 minute skip

10 Burpees

x 5

Time:39min. 19sec.

LD's x 2

SD #15 x 1 L/R

Mick

KB Training:

Wednesday 5th November 2008

Skipping:

3 x 3min  15 sec rest/round

Jerks:

2x24kg@3min  22

3 min rest

2x24kg@2min  19

3 min rest

2x24kg@2min  15

3 min rest

2x24kg@1min  12

 LD's x 2

2x32kg x 5 x 1

2x32kg x 4 x 1

2x32kg x 3 x 3

Mick

KB Training:

Monday 4th November 2008

Halos:

1x16kg x 15/15 x 2

Slingshots:

1x16kg x 25/25 x 1

M.P:

1x32kg x 5/5 x 5

1x40kg x 3/3 x 1

1x40kg x 2/2 x 3

Pull-Ups:

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

time for some tft

Mick

Update:

17 sessions under the bells for October :-)