Tuesday, March 31, 2009
Tuesday 31st March 2009
Started the day down at Bronte Beach with Mike at 6.45am doing TFT in the wind and the rain :-)
Then later on:
Skipping:
1 x 5 minutes
Snatches:
1x24kg@4min 41/41
3 minutes rest
1x24kg@3min 31/31
3 minutes rest
1x24kg@2min 21/21
2 minutes rest
1x24kg@1min 10/11
3 minutes rest
1x16kg x 20/20-15/15-10/10-5/5 x 1
total volume = 6568kg
Dbl Front Squat:
2x16kg x 20 x 1
Mick
Wednesday, March 25, 2009
KB Training:
Wednesday 25th March 2009
Back to the bells but only a brief session
Skipping:
1 x 5 minutes
Jerks:
2x24kg@3min 27
3 minutes rest
2x24kg@2min 16
2 minutes rest
2x24kg@1min x 3 11 - 11 - 10 (1 minute rest/set)
3 minutes rest
2x16kg@2min x 3 22 - 25 - 30 (2 minutes rest/set)
total volume = 6064kg
now off to take the kids to swimming lessons
Mick
Tuesday, March 24, 2009
Training:
Tuesday 24th March 2009
First training session without the bells since i can remember,a change is as good as a holiday so they say;
Warm Up = 5oom jog
Stair Runs (69 stairs):
5 x single steps
10 x double steps
little to no rest,hit the top,turn around come down,then off again.
A1;Pull-Ups:
BW x 5
A2;Push-Ups:
BW x 10
x 5
Step Ups(park bench):
BW x 20 x 3
Done,short and sharp
Mick
Monday, March 23, 2009
KB Training:
Monday 23rd March 2009
Skipping:
3 x 3 minutes (15 seconds rest/round)
C & P :
1x32kg x 5/5 x 5
1x40kg x 3/3 x 1
Bent Rows:
2x32kg x 10 x 5
TFT with Mike
Mick
Saturday, March 21, 2009
KB Training:
Saturday 21 March 2009
Cardio Circuit of Doom:
1x24kg 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 = 38minutes 49 seconds
OUCH....
off for some TFT with Mike
Mick
Wednesday, March 18, 2009
KB Training:
Wednesday 18th March 2009
Skipping:
3 x 3 minutes (15 seconds rest/round)
Snatches:
1x16kg@6min 69/68
Power-Pull:
65kg x 5 x 3
Military Press:
1x32kg x 5/5 x 5
Box Jumps (65cm):
BW+7.5kg x 10 x 3
Towel Swings(CW/CCW):
1x16kg x 25/25 x 1
finished with LD's
Mick
Tuesday, March 17, 2009
KB Training:
Tuesday 17th March 2009
Skipping:
1 x 5 minutes
Jerks:
2x24kg@3min 28
2 minutes rest
2x24kg@2min x 2 (2 minutes rest/set) 18 - 15
5 minutes rest
2x24kg@1min x 3 (1 minute rest/set) 12 - 11 - 10
2 minutes rest
2x16kg@1min x 3 (1 minute rest/set) 15 - 20 - 18
total volume = 6208kg
Pull-Ups:
BW x 5 x 5
Mick
Thursday, March 12, 2009
KB Training:
Thursday 12th March 2009
Skipping:
1 x 5 minutes
Snatches:
1x24kg@5min 50/49
3 minutes rest
1x24kg@2min x 2 (1 minute rest/set) 20/20 - 20/21
1x32kg x 5/5 x 3
Mick
Wednesday, March 11, 2009
KB Training:
Wednesday 11th March 2008
Skipping:
1 x 5 minutes
Jerks:
2x24kg@3min 27
90 second rest
2x24kg@2min 16
90 seconds rest
2x24kg@1min x 3 (1 minute rest/set) 8 - 11 - 11
2x32kg x 3 x 3
2x24kg@1min>>2x16kg@1min 13 - 12
Squats:
BW x 20 x 5
Swings:
1x24kg@2min 32/32
Mick
>> = drop set,no rest
Tuesday, March 10, 2009
KB Training:
Tuesday 10th March 2009
Skipping:
1 x 5 minutes
Snatches:
1x16kg@6min 70/69 (felt easy)
3 minutes rest
1x24kg@3min 30/30
3 minutes rest
1x24kg@2min 21/21
1 minute rest
1x24kg x 10/10 x 1 (2 second pause in lockout)
total volume = 5152kg not too bad for a quick session
Cleans:
2x16kg x 30 x 1
Box Jumps(65cm):
BW x 10 x 3 (45 seconds rest/set)
Towel Swings:
1x16kg x 20/20 x 1
Mick
Monday, March 9, 2009
KB Training:
Monday 9th March 2009
Skipping:
1 x 5 minutes
Clean & Press:
1x32kg x 5/5 x 5 (1 minute rest/set)
Bent-Rows:
2x32kg x 10 x 5 (1 minute rest/set)
Cleans:
2x24kg x 20 x 1
1 minute rest
2x16kg x 30 x 1
Ab-Wheel roll-outs (knees):
BW x 8 x 3
TFT with Mike
Mick
Thursday, March 5, 2009
KB Training:
Thursday 5th March 2009
Skipping:
1 x 5 minutes
Jerks:
2x16kg@5min 62
5 minutes rest
2x16kg@3min x 2 (3 minutes rest/set) 42 - 43
3 minutes rest
2x16kg@1min x 3 (1 minute rest/set) 22 - 20 - 20
total volume = 6688kg
Windmills:
1x24kg x 5/5 x 3
Mick
Wednesday, March 4, 2009
KB Training:
Wednesday 4th March 2009
Skipping:
1 x 5 minutes
Snatches:
1x24kg@4min 40/40
3 minutes rest
1x16kg@4min 46/46
4 minutes rest
1x16kg@4min 48/47
4 minutes rest
1x24kg@2min 20/20
total volume = 5872kg
O.A.J:
1x40kg x 5/5 x 3
Hanging Leg-Raise:
BW x 5 x 3
Mick
Monday, March 2, 2009
Training:
Monday 2nd March 2009
Monday is always a hit a miss affair with my training,it's a long day at work and then once home i'm off to TFT so i can only get in a session if time permits. with this in mind Mondays will be a simple workout for this month,back to basics.
Skipping:
3 x 3 minutes 15 seconds rest/round
Power Cleans (BB):
65kg x 5 x 5
Dbl Front Squats:
2x24kg x 6 x 5
Pull-Ups:
BW x 5 x 5
Swings:
1x32kg@2min 34/34
LD's x 1
Mick