KB Training:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Update:

14 KB sessions for February,back at it tomorrow

Mick