KB Training:

Thursday 26th February 2009

Warm Up:

LD's + SD's

O.A.J:

1x24kg@4min  30/30

3 minutes rest

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

3 minutes rest

1x32kg x 10/10 x 3

1x40kg x 5/5 x 2

total volume = 7088kg

Towel Swings CW/CCW:

1x16kg x 20/20 x 1

Push-Ups:

BW x 10 x 5 (30 seconds rest/set)

Mick

KB Training:

Wednesday 25th February 2009

Skipping:

3 x 3 minutes (15 seconds rest/round)

Snatches:

1x24kg@4min  40/40

3 minutes rest

1x24kg@3min  30/30

3 minutes rest

1x24kg@2min x 2 (2 minutes rest/set) 20/20 - 20/20

total volume = 5280kg

A1;Chin-Ups:

BW x 5

A2;Squats:

BW x 20   

x 3

Mick

KB Training:

Tuesday 24th February 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min x 2 (3 minutes rest/set)  26 - 21

5 minutes rest

2x24kg@2min x 2 (2 minutes rest/set)  17 - 14

3 minutes rest

2x24kg@1min x 2 (1 minute rest/set)  12 - 9

1 minute rest

2x16kg@1min x 2 (1 minute rest/set)  20 - 16

total volume = 5904kg

Ab Wheel(from knees):

BW x 8 x 3

Mick

Kb Training:

Sunday 22nd February 2009

Started off the morning with 2hrs of tft with 7 others,good times :-) then home for a little grind session;

Skipping:

3 x 3 minutes  15 seconds rest/round

Military Press:

1x32kg x 5/5 x 5

1x40kg x 2/2 x 1

1x40kg x 1/1 x 5

Dbl Front Squat:

2x24kg x 6 x 5

Windmills:

1x32kg x 3/3 x 3

Pull-Ups:

BW x 5 x 5

Towel Swings CW/CCW:

1x16kg x 15/15 x 1

Mick

KB Training:

Wednesday 18th February 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min  13

2 minute rest

2x24kg@2min  15

2 minute rest

2x24kg@2min  14

2 minute rest

2x16kg@2min x 3 (2 minute rest/set) 22 - 30 - 30

total volume = 4640kg :-(

A1;Pull-Ups:

BW x 5 

A2;Bottoms Up Press:

1x16kg x 5/5

x 3

Hindu Squats:

BW x 20 x 3

Mick

KB Training:

Tuesday 17th February 2009

Skipping:

1 x 5 minutes

LCCJ:

2x16kg@3min x 3 (3 minutes rest/sets) 42 - 42 - 42 =126 reps

2x24kg x 7 x 3

total volume = 5040kg

felt weak today so called it quits early,must've had too many beers last night :-)

Mick

KB Training:

Sunday 15th February 2009

Had a spare 30 minutes so got in a little workout.

Snatches:

1x16kg@4min  50/50

4 minutes rest

1x24kg@2min x 5 (2 minutes rest/set)

20/20 - 20/20 - 22/22 - 21/21 - 20/20 = 103/103

total volume = 6544kg

short,simple,easy session,it was good to do something on a Sunday

Mick

KB Training:

Thursday 12th February 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min x 2 (3 minute rest/sets) 23 - 17

3 minutes rest

2x16kg@3min x 2 (3 minutes rest/set) 36 - 35

3 minutes rest

2x24kg@1min x 3 (1 minute rest/set) 10 -10 -10

1 minute rest

2x16kg@1min  20

total volume = 6272kg :-)

Chin-Ups:

BW x 5 x 5

Mick

Training:

Tuesday 10th February 2009

Skipping:

3 x 3 minutes 

15 seconds rest/round

Power-Cleans:

65kg x 5 x 5

Pull-Ups:

BW x 5 x 5

Dbl Front Squats:

2x24kg x 6 x 5

OAJ:

1x24kg x 20/20 x 1

1x32kg x 10/10 x 1

Mick

KB Training:

Monday 9th February 2009

Skipping:

1 x 5 minutes

LCCJ:

2x16kg@5min  65

5 minutes rest

2x24kg@90sec x 4  (90 seconds rest/set)

13 - 13 - 8 - 12 = 46 reps

3 minutes rest

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

18 - 20 = 38 reps

total volume = 5504kg

not too bad for a Monday's training after a long day at work...

Mick

KB Training:

Saturday 7th February 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg x 5 sets  12-10-12-10-12  (1 minute rest/set)

that's it for today,still having an easy week

Mick

KB Training:

Thursday 5th February 2009

Skipping:

1 x 5 minutes

Snatches:

1x24kg@3min  x 2 (3 minutes rest/set) 31/31 - 30/30

3 minutes rest

1x24kg@2min  x 3 (2 minutes rest/set) 20/20 - 20/20 - 20/20

total volume = 4848kg

that's it for today,trying to have a "down" week,will boost up the numbers shortly :-)

Mick

KB Training:

Wednesday 4th February 2009

Skipping:

1 x 5 minutes

LCCJ:

2x24kg@1min x 5 (1 minute rest/set)  11-10-10-10-10 = 51 reps

3 minute rest

2x16kg@1min x 5 (1 minute rest/set)  14-14-14-14-14 = 70 reps

total volume = 4688kg

Chin-Ups:

BW x 5 x 5

Mick

KB Training:

Tuesday 3rd February 2009

Skipping:

1 x 5 minutes

Dbl M.P:

2x24kg x 7 x 5

Pull-Ups:

BW+10kg x 2 x 2

Squats:

BW x 25 x 4

relatively easy day,the body is telling me to rest up a bit :-(

Mick

Update:

  15 sessions for January under the bells + many hours of TFT :-)