KB Training:

Friday 28th August 2009

Warm Up:

6 minutes continuous- around the body pass(30 sec each way),figure 8 to hold,halos(30 sec each way) then repeat.

Snatches:

1x20kg@6min 65/64

2 minutes rest

1x20kg@4min 42/42

2 minutes rest

1x24kg@2min 20/20

Over Head Squat:

1x16kg x 10/10 x 1

1x20kg x 8/8 x 3

M.P:

2x24kg x 5 x 5

Mick

KB Training:

Wednesday 26th August 2009

Yes i did train today and it involved working out a templet for next weeks KB class.

Pretty good work out in the end. Thanks for all those who gave me some ideas and input.

Mick

KB Training:

Tuesday 25th August 2009

Snatches:

1x20kg@6min 60/60

3 minutes rest

1x20kg@4min 40/40

2 minutes rest

1x20kg@2min 22/22

1 minute rest

1x16kg@4min 40/40

Squats:

BW x 25 x 4

Mick

KB Training:

Monday 24th August 2009

Still shattered about the boys being beat in the GF yesterday,i'd have them back into pre-season training in a fortnight if i could :-), so i had to do something........

Seated M.P:

2x16kg@6min 65

3 minutes rest

Push-Press:

2x28kg x 4 x 5

Pull-Ups:

BW x 5 x 5

Oleg Circuit:

2x16kg

10 Dbl Snatches

10 Dbl Swings

10 Dbl Cleans

10 Jerks

10 See-Saw Press

10 Dips 10 Push-Ups

10 second static hold

x 1

i substituted push-press for jerks as I'm not yet allowed to return to my beloved jerk just yet :-(

still bummed but feeling a touch better

Mick

KB Training:

Wednesday 18th August 2009

light one;

Seated M.P:

2x16kg@5min 55

3 minutes rest

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

10 - 9 - 9

Pull-Ups:

BW x 6 x 5

took some shots of the new gym :-)

Mick

KB Training:

Tuesday 18th August 2009

H2H Swings:

1x20kg x 150 x 1

Snatch:

1x24kg x 49/51 x 1 just less then 5 minutes and i managed to tear a callous

Cleans:

1x24kg x 20/20 x 2

See-Saw Press:

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

12/12 - 12/12 - 12/12

Dbl Swings:

2x16kg x 20 x 3

OH Squat:

1x16kg x 8/8 x 3

Mick

KB Training:

Friday 14th August 2009

Snatches:

1x20kg@4min x 5 (2 minute rest/set)

40/40 - 40/40 - 40/40 - 41/40 - 40/41

total=201/201

OH Squat:

1x12kg x 10/10 x 3

just working the groove

then an hour of playing around with stuff(snatches/OH Sq/Swings/C&P etc),some demos and some filming for a promo of the new space(hope i look good in lycra:-)?)

Mick

KB Training:

Wednesday 12th August 2009

Cleans:

2x16kg@3min 50

Pull-Ups:

BW x 5 x 3

Clean and Press:

1x28kg x 6/6 x 5

Chin-Ups:

BW x 8 x 3

Mick

KB Training:

Thursday 11th August 2009

H2H Swings:

1x24kg x 100 x 1

Snatches:

1x20kg@6min 60/60

3 minutes rest

1x20kg@4min 40/40

5 minutes rest

1x24kg@2min 22/22

2 minutes rest

1x24kg@2min 21/21

2 minutes rest

1x16kg@4min first 2 minutes 21/21, last 2 minutes OH static hold 1min/1min

Squats:

BW x 25 x 4

Mick

KB Training:

Thursday 6th August 2009

Seated M.P:

2x16kg@5min 51

3 minutes rest

M.P:

1x28kg x 5/5 x 10

Pull-Ups:

BW+10kg x 3 x 5

Snatches:

1x16kg@4min 54/54

Mick

KB Training:

Tuesday 4th August 2009

Swings:

1x20kg@4 min 66/66

Snatches:

1x20kg@6min 60/60

5 minutes rest

1x20kg@4min 41/41

2 minutes rest

1x20kg@2min 26/26

Pull-Ups:

BW x 5 x 5

spent the first half hour sanding and chalking new bells,love the new space,gotta get my 24's there

Mick

KB Training:

Monday 3rd August 2009

Cleans:

1x16kg x 50/50 x 1

Seated M.P:

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

10/10 - 12/12 - 12/12 - 12/12 - 14/14

Squats:

BW x 25 x 3

Mick

Update:

13 sessions for July,now to really hit it.............