KB Training:

Thursday 30th July 2009

H2H Swings:

1x20kg x 200 x 1

Snatches:

1x16kg@10min 105/104

3 minutes rest

1x20kg@2min x 3 (1 minute rest/set) 20/20 - 20/20 - 20/20

Played around with some OALCCJ,OA Jerks and Pull-Up/Chin-Up combos for some publicity video.

Mick

KB Training:

Wednesday 29th July 2009

Seated M.P:

2x16kg@2min x 5 ( 2 minutes rest/set )

25 - 25 - 22 - 22 - 22 = 116 reps

Chin-Ups:

BW x 8 x 3

Mick

KB Training:

Tuesday 28th July 2009

First session in the new gym :-)

Swings:

1x16gk@6min 96/95

Snatches:

1x20kg@4min 44/43

2 minutes rest

1x20kg@4min 40/40

1 minute rest

1x20kg@2min 22/22

1 minute rest

1x20kg@2min 22/22

Squats:

BW x 20 x 5

Short and sweet

Mick

KB Training:

Friday 24th July 2009

Hasn't been a real good month training wise,have found it hard to get into any "hard" sessions. Guess i'll just call it a back-off month and blame it on the Achilles rehab.

H2H Swings:

1x24kg x 100 x 1

Sling-Shots:

1x16kg x 30/30 x 1

Snatches:

1x24kg@3min 30/29

Seated M.P:

2x16kg@3min 33

2 minutes rest

2x16kg@2min 22

1 minute rest

2x16kg@1min 12

Pull-Ups:

BW x 5 x 5

Mick

KB Training:

Wednesday 22nd July 2009

H2H Swings:

1x24kg x 100 x 1

Snatches:

1x16kg@6min 66/65

3 minutes rest

1x16kg@4min 45/45

2 minutes rest

1x16kg@2min 25/25

1 minute rest

1x16kg@2min 26/26

Squats:

BW x 20 x 3

Sling-Shots('round body pass):

1x16kg x 20/20 x 1

Mick

KB Training:

Thursday 16th July 2009

Swings:

1x16kg@4min 64/64

Snatches:

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

22/22 - 21/21 - 21/21 - 20/20 - 18/18

Squats:

BW x 20 x 3

Pull-Ups:

BW x 3 x 10 ( less then 30sec rest/set)

Mick

KB Training:

Tuesday 14th July 2009

H2H Swings:

1x24kg x 100 x 1

Snatches:

1x24kg@2min x 4 (1 minute rest/set)

18/18 - 18/18 - 19/19 - 18/18

3 minutes rest (bloody phone rang)

1x16kg@4min 40/40

Chin-Ups:

BW x 7 x 4

Windmills:

1x24kg x 5/5 x 3

Mick

KB Training:

Monday 13th July 2009

easy one today;

1 Arm Seated M.P:

1x16kg@2min 22/22

2 minutes rest

1x24kg@4min 20/20

2 minutes rest

1x24kg@3min 15/15

2 minutes rest

1x24kg@2min 14/14

1 minute rest

1x24kg@2min 13/13

Squats:

BW x 20 x 5

Mick

KB Training:

Friday 10th July 2009

Swings:

1x16kg@4min 64/64

Snatches:

1x16kg@10min 105/104

1x24kg x 10/10 x 1

Push-Ups:

BW x 15 x 4

Mick

KB Training:

Wednesday 8th July 2009

Pull-Ups:

BW x 10 x 1

Seated M.P:

2x16kg@6min 61

2x24kg x 5 x 5

Pull-Ups:

BW x 10 x 1

Squats:

BW x 20 x 3

Pull-Ups:

BW x 10 x 1

Hanging Leg-Raises:

BW x 7 x 3

Mick

KB Training:

Tuesday 7th July 2009

Swings:

1x16kg@6min 96/96

Snatches:

1x16kg@6min 66/64

Chin-Ups:

BW x 6 x 5

Seated See-Saw Press:

2x24kg x 8/8 x 3

2x24kg x 5/5 x 1

SUPERSET:Squats + Russian twists:

BW x 15

1x16kg x 10/10

x 3

Still just taking it slowly,snatches felt good but can't risk to do too much standing just yet.

Mick

KB Training:

Saturday 4th July 2009

Swings:

1x16kg@4min 64/64

Snatches:

1x16kg@2min x 5 (1 minute rest/sets)

24/23 - 24/24 - 24/24 - 24/24 - 24/25

Squats:

BW x 10 x 5

training time = 30 minutes

Mick

KB Training:

Friday 3rd July 2009

Got rid of the "Boot" today and I'm now walking/hobbling along completely unassisted :-)

It will still be a while before I start on Jerks but I managed a few Snatches today and it felt good. After 12 weeks you definitely lose a lot of stamina and strength. Before the injury a 10 minute 16kg Snatch set was a warm-up,today 4 minutes stopped me. Things will improve rapidly I'm sure.

Seated M.P:

2x16kg@5min 50

3 minutes rest

2x16kg@1min x 4 (1 minute rest/sets) 15 - 15 - 15 - 15

Snatch:

1x16kg@4min 41/42

it's a start.........

Squats:

BW x 15 x 2

these hurt as well,DOMS tomorrow i know.........

Mick

Update:

Only managed 11 sessions for June,will do better in July