KB Training:

Wednesday 30th September 2009

Snatches:

1x20kg@4min 45/44

1 minute rest

1x20kg@4min 45/45

1 minute rest

1x20kg@4min 43/43

1 minute rest

1x20kg@4min 41/41

1 minute rest

1x20kg24min 39/40

Back Squats:

60kg x 5 x 5

no more KB's till X World comp over the weekend.

Mick

KB Training:

Tuesday 29th September 2009

Snatches:

1x24kg@6min 56/58

5 minutes rest

1x24kg@6min 50/53

Dbl Front Squat:

2x24kg x 6 x 5

Pull-Ups:

BW x 8 x 3

BW = 81.8kg need a feed i think :-)

got a nasty infection on my finger, hope it doesn't slow me down too much

Mick

KB Training:

Friday 25th September 2009

Car is packed, so needed to squeeze in a quick workout.....

Oleg Circuit:

2x16kg x 4

will start timing this to gauge fitness improvement

Mick

KB Training:

Thursday 24th September 2009

Snatches:

1x24kg@8min 67/69 happy with this, 10 minutes next week is a reality :-)

5 minutes rest

1x24kg@2min 25/25

2 minutes rest

1x24kg@2min 24/24

2 minutes rest

1x20kg@2min 24/24

Lockout Holds:

1x24kg@4min swapped arms every 30 seconds

had to make it brief as I'm preparing to go camping with my boys.

Mick

KB Training:

Tuesday 22nd September 2009

2nd Session;

Pull-Ups:

BW x 5 x 5

Front Squat:

2x24kg x 6 x 3

OH Squat:

1x16kg x 10/10 x 1

Various:

TGU's with 2x16kg,Get Up sit-Ups with 2x16kg,BW Squats, Push-Ups

rolled with Mike for 20 minutes

KB class for 1hr +

long bloody day :-)

Wednesday 23rd September 2009

tired, didn't get much sleep last night.......

Seated M.P:

2x16kg@7min 67

Oleg Circuit:

2x16kg x 2

done

Mick

KB Training:

Tuesday 22nd September 2009

Snatches:

1x24kg@6min 56/56

3 minutes rest

1x20kg@6min 56/56

3 minutes rest

1x16kg@6min 56/56

3 minutes rest

Push Press:

2x20kg@3min 23

3 minutes rest

2x20kg@3min 20

Jerks:

1x broomstick x 100 x 1

can't jerk anything heavier just yet :-( but it's a start.........

second session to come this arvo at about 5ish

Mick

KB Training:

Saturday 19th September 2009

Clean & Press:

1x28kg x 5/5 x 10

Pull-Ups:

BW x 5 x 10

just needed a hit out........

Mick

KB Training:

Friday 18th September

Had "Disturbed' blaring on the iPod today, gets you going a touch......

Snatches:

1x20kg@10min 100/101 PR by 1 rep :-)

still lots of work to do to get there with the 24

Squats:

60kg x 6 x 2

70kg x 2 x 3

leg is slowly improving....

Chin-Ups:

BW x 8 x 3

Static Holds:

30sec in lockout /30 seconds in rack

2x20kg@2min

Mick

KB Training:

Wednesday 16th September 2009

Should've listened to my body and had a rest day.....

Snatches:

1x24kg@6min 52/47 felt horrible from go to woh

Oleg Circuit:

2x16kg x 2 continuos

Get Up Sit-Ups:

2x12kg x 10 x 2

30 minutes,done and dusted. Now feel like shit.

Mick

KB Training:

Wednesday 15th September 2009

W/U:

6 minute drill

Snatches:

1x24kg@4min 40/40

2 minutes rest

1x24kg@4min 40/40

2 minutes rest

1x20kg@4min 40/40

5 minutes rest

Oleg Circuit:

A mate of mine suggested i try it with 2x24kg.................... ouch!!!

Got all the way to the 5th clean then had to put the bloody things down 4 times for a 5/10 sec breather during the rest of it, not such a good idea doing this straight after the snatches i think?

10 Dbl Santch

10 Dbl Swings

10 Dbl Cleans

10 Jerks( i did Push-Press due to ATR)

10 See-Saw Press

10 Dips

10 Push Ups

10 sec Static Hold

x 1 with 2x24kg

Front Squats:

2x24kg x 8 x 3

Will be in the gym tonight so I'm sure I'll do a little more :-)

Mick

KB Training:

Saturday 12th September 2009

Pull-Ups:

BW x 10 x 3

Sunday 13th September 2009

Snatches:

1x16kg@10min 120/122 PR :-)

that's about as fast as i can go with a proper lock out, now to do it with the 24...

1x28kg@2min x 3 ( 2minutes rest/set)

20/20 - 21/21 - 19/19

Clean & Press:

1x28kg x 6/6 x 1

1x40kg x 1/1 x 5 (thanks Mat)

1x28kg x 6/6 x 1

Front Squat:

2x28kg x 5 x 5

Windmills:

1x28kg x 5/5 x 3

Mick

KB Training:

Friday 11th September 2009

Warm Up:

6 minute drill

Snatches:

1x24kg@6min 57/55

Double Swings:

2x20kg@1min 34

1 minute rest

2x20kg@1min 34

1 minute rest

2x16kg@1min 34

1 minute rest

2x16kg@1min 34

Get Up Sit-Ups:

2x12kg x 10 x 3

Was feeling a little nostalgic so cranked up Chisel to train to. Reminded me of all the sunrises over the ocean i've witnessed from the Public Bar in the Bondi Hotel in my misspent youth :-)

Mick

KB Training:

Thursday 10th September 2009

Warm Up:

6 minute drill

Snatches:

1x24kg@4min 38/38

2 minutes rest

1x24kg@4min 38/38

2 minutes rest

1x24kg@2min 22/22

1 minute rest

1x24kg@2min 20/20

Squats:

60kg x 5 x 3

40kg x 20 x 1

50kg x 7 x 1

Tricep Dips:

BW x 15 x 3

BW x 20 x 2

Mick

KB Training:

Wednesday 9th september 2009

Swings:

1x16kg@6min 100/100

Seated M.P:

2x16kg@5min 55

3 minutes rest

2x16kg@2min 22

Push-Press:

2x28kg@1min 5

1 minute rest

2x28kg@1min 6

1 minute rest

2x28kg@1min 6

1 minute rest

2x16kg@1min 20

Towel Swings(CW/CCW):

1x16kg x 20/20 x 1

Chin-Ups:

BW x 10 x 1

BW x 8 x 2

super-setted with;

Russian Twists:

1x16kg x 10/10 x 2

1x16kg x 20/20 x 1

Cleans:

2x28kg x 15 x 2

Mick

KB Training:

Tuesday 8th September 2009

Snatches:

1x16kg@10min 118/117

about 5 minutes rest

1x28kg@2min 17/16

2 minutes rest

1x28kg@2min 16/17

2 minutes rest

1x28kg@2min 17/18

Front Squats:

2x28kg x 5 x 3

Pull-Ups:

BW x 5 x 5

Get-Up Sit Ups:

2x16kg x 5 x 1

1x16kg x 8/8 x 4

Pull-Ups and GU Sit ups super setted

Mick

KB Training:

Sunday 6th September 2009

Fathers Day, so i thought it befitting to spoil myself :-)

Hit the garage with no shirt,shoes or socks,cranked up GnR and proceeded to make a chalky,sweaty mess of myself whilst the young blokes waged a water fight out front.

Swings:

1x16kg@6min 100/100

Clean and Press:

1x28kg x 10/10 x 5 (1 minute rest/set)

Snatches:

1x16kg@4min 45/45

1x28kg x 10/10 x 3

Front Squats:

2x16kg x 10 x 3

called it quits as breakfast was starting to repeat on me...........

Mick

KB Training:

Friday 4th September 2009

BW= 81.2kg

W/U:

6 minute drill I've been doing.

Snatch:

1x20kg@10min 100/100

video should be up tomorrow

Squats:

50kg x 5 x 5

Pull-Ups(neutral grip):

BW x 10 x 2

BW x 9 x 1

Need to put back on about 2kg,more squats i think :-)

Mick

KB Training:

Thursday 3rd September 2009

Just a quick one today,all done in just over 30min

W/U:

6 minutes;Slingshots 1 min,figure 8 to Hold 1 min,Halos 1 min x 2

Snatches:

1x16kg@6min 64/63

Bent Row(pronated grip):

65kg x 10 x 1

80kg x 7 x 5

OH Squat:

1x16kg x 10/10 x 3

Mick

KB Training:

Wednesday 2nd September 2009

Went to the gym last night and played around with some stuff,TGU's with 2 bells,BU presses,Heavy MP's,Get Up Sit-Ups etc....

Today;

Swings:

1x16kg@4min 65/65

2 minutes rest

1x28kg@4min (swapping hands each minute) 32/32/33/33

Seated M.P:

2x16kg@7min 67

C & P:

1x28kg x 6/6 x 5 (1 minute rest/set)

Dbl Swings:

2x16kg@1min x 3 ( 32 - 32 - 32 ) 1 minute rest/set

Chin-Ups:

BW x 6 x 5

Mick

KB Training:

Tuesday 1st September 2009

Warm Up:

6 minutes continuous 1 x16kg( Sling-Shots,Figure 8 to Hold and Halos)

Snatches:

1x20kg@8min 80/80

working on the corkscrew with my left hand,will test 10 minutes on Friday and see if i can get 100/100, then move back to the 24

Squats:

BW x 25 x 4

Pull-Ups:

BW x 7 x 3

+ LD's as active recovery

then went and had a massage/treatment for my feet and bad AT.

will have another session tonight if all goes to plan :-)

Mick

Update:

Only 12 sessions for August .....