KB Training:

Thursday 29th October 2009

Bad day, hell not a real good month.......... yep "build a bridge" i know, think i did;

Snatches:

1x24kg@10min (9.35 actually) 84/71 PR :-) :-)

right hand lost grip at 9.35 and i couldn't safely do any more reps so set it down........ funny up until last week i always came home stronger on my right side, hmmm..

5 minutes rest

1x20kg@6min 60/59

3 minutes rest

1x20kg@2min x 3 (30 seconds rest/set)

21/21 - 21/21 - 21/21

Volume=8620kg

Bw= 80.5 or 81.8 depending on which scale i believe....

Mick

KB Training:

Wednesday 28th October 2009

Jerks:

2x24kg@4min 35

3 minutes rest

2x24kg@3min 24

2 minutes rest

2x24kg@2min 16

1 minute rest

2x24kg@1min 10

4 minutes rest

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

15 - 15 - 15

Volume=5880kg

first time Jerking the 24's since the Op in April, felt pretty good :-)

Mick

KB Training:

Tuesday 27th October 2009

felt pretty good today in the gym........

Snatches:

1x24kg@8min 75/73 PR for reps at this weight and did it in 8 not 10 minutes, very happy :-)

5 minutes rest

1x20kg@4min 40/40

1 minute rest

1x20kg@4min 40/40

1 minute rest

1x16kg@2min 24/24

30 seconds rest

1x16kg@2min 24/24

Volume= 8288kg

Front Squat:

2x24kg x 10 x 3

BW = 81.2kg

Mick

KB Training:

Monday 26th October 2009

Rather large weekend with work and entertaining a friend from O/S, then another big day at work today so just something simple....

Jerks:

2x20kg@6min 50

3 minutes rest

2x24kg@1min x 3 @12rpm (1 minute rest/set)

A1;Back Squats:

70kg x 5 x 3

55kg x 10 x 1

A2;Pull-Ups(neutral close grip):

BW x 8 x 4

Mick

KB Training:

Thursday 22nd October 2009

Early night but woke up with a sore back,(bloody couch) still needed a hit out though. Music selection for today was "Johnny Diesel and the Injectors" guess I am showing my age............

Snatches:

1x24kg@6min 60/60

2 minutes rest

1x20kg@4min 40/40

1 minute rest

1x16kg@2min 26/26

pretty happy to hold 20rpm with the 24

OAJ:

1x32kg x 10 x 2

5 second lockout on each rep

Swings:

2x20kg x 30 x 1

Mick

KB Training:

Wednesday 21st October 2009

Trained in the garage this morning rather than the gym, bloody hot;

OALC:

1x28kg@10min 50/50

Pull-Ups:

BW x 6 x 5

Front Squat:

2x28kg x 5 x 5

Mick

KB Training:

Tuesday 20th October 2009

This one thanks to Miss Friedel, cheers... ;-)

1x20kg, one hand change each set;

6 minutes Snatches @ 20rpm

2 minutes rest

6 minutes OAJ @ 16rpm

2 minutes rest

6 minutes OALC @ 14rpm

2 minutes rest

6 minutes Snatches @ 19rpm

2 minutes rest

6 minutes OAJ @ 12rpm

2 minutes rest

6 minutes OALC @ 11rpm

Mick

KB Training:

Monday 19th October 2009

too many beers and not enough sleep last night,silly boy.......

Swings:

1x24kg@4min 64/64

LCCJ:

2x20kg@6min 42

3 minutes rest

2x20kg@3min 27

90 seconds rest

2x20kg@90sec 16

Pull-Ups:

BW x 5 x 5

Mick

KB Training:

Sunday 18th October 2009

BW = 80.8kg

Jerks:

2x20kg@5min 48

5 minutes rest

2x20kg@5min 46

Back Squats:

70kg x 5 x 5

Jump Squats:

70kg x 60 x 1

early night to bed so early session, in the gym at 7.20 am

Mick

Training:

2nd session, Thursday 15th October 2009

Hit the gym with K and Mike, needed a good fight. Knives,batons and guns were in abundance, but it always comes back to injury. 45 minutes of a 3 man Free Fight, where nothing was left to chance, lots of fun.

Mick

KB Training:

Thursday 15th October 2009

BW = 82.2kg

Snatches:

1x24kg@8min 71/68

3 minutes rest

1x24kg@4min 36/36

left arm felt stronger then right today, very unusual.

approx. 5 minutes rest

Jerks:

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

15 - 15

Back Squats:

65kg x 5 x 5

Jump Squats:

65kg x 100 x 1

really must start monitoring my diet, an apple and Lge coffee just isn't enough fuel to work out on, :-)

Now off to watch Mr.Tucker compete in The Masters Games....

Mick

KB Training:

Wednesday 14th October 2009

Swings:

1x28kg@4min 66/66

Seated M.P:

2x16kg@5min 50

See-Saw Press:

2x28kg x 5/5 x 5

snatches and squats tomorrow....

Mick

KB Training:

Tuesday 13th October 2009

BW = 82.1kg

Snatches:

1x24kg@6min 57/60

3 minutes rest

1x24kg@4min 38/39

3 minutes rest

LCCJ:

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

14 - 15 - 12

then off for some treatment on my legs, that hurt more then the KB session :-)

Mick

KB Training:

Monday 12th October 2009

Jerks:

2x16kg@5min 63

3 minutes rest

2x16kg@5min 63

Pull-Ups:

BW x 6 x 5

OAJ:

1x28kg@4min 25/25

1x40kg x 8/8 x 1

Mick

KB Training:

Saturday 10th October 2009

In the gym early this morning;

Snatches:

1x20kg@10min 100/102 PR by 1 rep (again)

5 minutes rest

OALCCJ:

1x24kg@10min @14RPM (swapped hands on the minute)

lots of fun after the Snatches.............

20 minutes rest

had an easy roll for 95 minutes, a little sore now though :-)

Mick

KB Training:

Thursday 8th October 2009

H2H Swings:

1x24kg x 100 x 1

Snatches:

1x24kg@6min 51/51

3 minutes rest

1x20kg@4min 40/40

2 minutes rest

1x16kg@4min 44/44

OAJ:

1x24kg@4min 30/31

Front Squat:

2x20kg x 10 x 1

2x20kg x 20 x 1

felt weak today..

Mick

Wednesday 7th October 2009

Rest day, walk the dog and a movie with the kids..........

KB Training:

Tuesday 6th October 2009

2nd session;

Back Squats:

60kg x 6 x 5

Pull-Ups:

BW x 6 x 5

Get-Up Sit -Ups:

1x16kg x 10/10 x 3

then heaps of miscellaneous stuff with the 16

Mick

KB Training:

Tuesday 6th October 2009

Not much of a nights sleep, woke up at 3.30am, stared at the ceiling for an hour before getting up.

Found myself in the garage at about 7am after an apple and Lge Moccha;

LCCJ:

2x16kg@10min 100

just wanted to see if i could still go the distance, pleasantly surprised i could ;-)

3 minutes rest

OALCCJ:

1x28kg@4min 24/24

2 minutes rest

1x28kg@2min 14/14

1 minute rest

1x28kg@2min 13/13

2 minutes rest

Snatch:

1x16kg@4min 42/42

this was fun after all the OH work :-)

walked the dog 5km shortly after and got caught in the rain, yep just ain't my week.

2nd session to follow tonight

Mick

KB Training:

Monday 5th October 2009

2nd session;

sitting around being pissed at the world wasn't getting me too far so i decided to take it to the garage:-)

Jerks:

2x16kg@5min 55

3 minutes rest

2x16kg@5min 55

3 minutes rest

OAJ:

1x28kg@4min 24/24

3 minutes rest

1x28kg@4min 28/29

only a short one but first time i've done any type of Jerk with anything heavier then a broomstick in 5 months, felt good....

Mick

KB Training:

Monday 5th October 2009

X World Comp:

BW = 82kg

24kg Snatch@10min 50/62

terrible effort, didn't finish the set. Will revisit in the near future.

Squats:

60kg x 5 x 3

70kg x 3 x 2

60kg x 5 x 1

might do more later this arvo

Mick

Update:

21 sessions for September :-)