KB Training:

Thursday 29th January 2009

Skipping:

1 x 5 minutes

Snatches:

1x24kg@4min   41/40

5 minutes rest

1x24kg@3min  29/29

3 minutes rest

1x24kg@2min  21/22

2 minutes rest

1x24kg@1min  10/10

total volume = 4848kg

Swings:

1x32kg x 30/30 x 1

Box(fence) Jumps:65cm

BW x 10 x 3

Mick

KB Training:

Wednesday 28th January 2009

Skipping:

1 x 5 minutes

Jerks:

2x16kg@5min  62

5 minutes rest

2x16kg@3min  30

3 minutes rest

2x16kg@5min  52

2x32kg x 3 x 4

total volume = 5376kg

Snatches:

working on technique

1x16kg@4min  43/42

Chin-Ups:

BW x 5 x 5

tft with K

Mick

KB Training:

Monday 26th January 2009, AUSTRALIA DAY

Skipping:

1 x 5 minutes

Snatches:

1x24kg@2min x 3 (2 minute rest/set) 21/22 - 21/21 - 20/20

4 minutes rest

1x24kg@1min  x 4 (1 minute rest/set) 11/12 - 11/11 - 11/11 - 11/11

total volume = 5136kg

Box Jumps:65cm fence

BW x 6 x 5

Mick

KB Training:

Thursday 22nd January 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min  22

3 minutes rest

2x24kg@2min  12

1 minutes rest

2x24kg@1min x 3 (1 minute rest/set) 11-12-11

3 minutes rest

2x16kg@2min  24

2 minutes rest

2x16kg@2min  29

total volume = 4960kg

A1;Chin-Ups:

BW x 5

A2;Push-Ups:

BW x 10

A3;Pistols:

BW x 3/3

x 3  

LD's x 1

SD#1 x 1

at no time do i feel good during the jerks,think i need a rest.

Mick

KB Training:

Tuesday 20th January 2009

Skipping:

1 x 5 minutes

OALCCJ:

1x24kg@6min  42/42

3 minutes rest

1x24kg@4min  28/28

3 minutes rest

1x24kg@2min  14/14

1 minute rest

1x24kg@2min  14/14

3 minutes rest

1x32kg x 5/5 x 3 (1 minute rest/set)

total volume = 5664kg

called it quits after that,had alot to do around the house.

Mick

KB Training:

Monday 19th January 2009

Sure as hell didn't feel like it,but i did something anyway.

Skipping:

1 x 5 minutes

Military Press:

1x32kg x 1,2,3,4,5/1,2,3,4,5 x 4 = 60/60

1x40kg x 3/3 x 1

1x40kg x 2/2 x 1

total volume = 4240kg

Pull-Ups:

BW x 3 x 10 = 60 reps

Push-Ups:

BW x 10 x 5 = 50 reps

tft with Mike and K 1hr+

Mick

KB Training:

Thursday 15th January 2009

39*C outside today,God only knows how hot in the garage;

Skipping:
1 x 5 minutes

OALCCJ:
1x24kg@6min 42/42
4 minutes rest
1x24kg@4min 27/27
3 minutes rest
1x24kg@2min 14/14

1x32kg x 6/6 x 2

total volume = 4752kg

time = 40 minutes followed by tft with Mike

Mick

KB Training:

Wednesday 14th January 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@4min  22

3 minutes rest

2x24kg@3min  20

3 minutes rest

2x24kg@2min  16

4 minutes rest

2x32kg x 3 x 5  (1 minute rest/set)

3 minutes rest

Speed Sets;

2x24kg@1min  16

1 minute rest

2x16kg@1min  22

total volume = 5216kg

E.D.T set Push-Ups + Chin-Ups:

BW@10 minutes

Push-Ups = 66

Chin-Ups = 33

time = 58 minutes

Mick

KB Training:

Tuesday 13th January 2009

Skipping:

1 x 5 minutes

Snatches:

1x24kg@5min  47/42

4 minutes rest

1x32kg x 5/5 x 5 (30 seconds rest/set)

4 minutes rest

1x24kg@2min  20/21

total volume = 4720kg

O.A.J:

1x32kg x 12/12 x 1

total volume = 768kg

Pistols:

BW x 3/3 x 3

Mick

KB Training:

Thursday 8th January 2009

Skipping:

1 x 5 minutes

Snatches:

1x24kg@4min  38/37

total volume = 1800kg

Seated M.P:

2x24kg x 6 x 3 = 18 reps

2x24kg x 4 x 3 = 12 reps

total volume = 1440kg

Dbl Front Squat:

2x24kg x 6 x 5 = 30 reps

total volume = 1440kg

Push-Ups:

BW x 12 x 5 = 60 reps

squats & push-ups "super-setted"

Swings:

1x32kg x 30/30 x 1

total volume = 1920kg

time = 50 minutes

Mick

KB Training:

Wednesday 7th January 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min  x 2 (3 minute rest/set)

22 - 19 = 41 reps

3 minute rest

2x24kg@2min  8

2 minute rest

2x24kg@1min x 3 (1 minute rest/set)

12 - 12 -12 = 36 reps

3 minute rest

2x16kg@3min  34

total volume = 5168kg

Pull-Ups:

BW x 1,2,3,4 x 3 = 30 reps

time = 58 minutes

Mick

KB Training:

Tuesday 6th January 2009

Snatches:

1x16kg@6min  65/65

total volume = 2080kg

O.A.J:

1x32kg@2min x 3 (2 minute rest/set)

16/16 - 13/13 - 14/14 = 43/43

2 minute rest

1x24kg@4min  25/27

total volume = 4000kg

time= 30 minutes

Mick

over 30*C in the garage today with no breeze,finished with a water fight with the Boys :-)

KB Training:

Monday 5th January 2009

Skipping:

1 x 5 minutes

LCCJ:

2x16kg@3min  x 3  (3 minutes rest/sets)

35-35-36 = 106 reps

3 minutes rest

2x24kg@90sec x 3  (90 seconds rest/set)

10-11-10 = 32 reps

90 seconds rest

2x16kg@90sec x 3 (90 seconds rest/set)

15-18-17 = 50 reps

 total volume = 6528 kg 

 

Pull-Ups:

BW x 1,2,3 x 5

time = 1 hour

then tft

Mick

KB Training:

Saturday 3rd January 2009

A.M

T.G.U's:

1x32kg x 2/2 x 5

1x32kg x 3/3 x 3

P.M

Dbl M.P:

2x24kg x 5 x 10

Pistols:

BW x 2/2 x 5

Push Press:

1x40kg x 4/4 x 3

LD's x 2

easy day today,fitted in my training whilst working around the house

Mick

KB Training:

Friday 2nd January 2009

Ding,ding,seconds out,round 1..........

Skipping:

1 x 5 minutes

LCCJ:

2x24kg@2min x 3  (2 minute rest/sets) 17-15-14=46 reps

2 minute rest

2x16kg@2min x 3  (2 minute rest/sets) 23-21-25=69 reps

total volume=4416kg

Dbl Front Squat:

2x24kg x 5 x 3

2x16kg x 10 x 1

LD's x 2

Chin-Ups:

BW x 6 x 3

Time=50 minutes

BW= 85kg

Mick