TOTAL for KB sessions 2009:

178 times under the Bells in 2009, aim was 180... maybe in 2010

Update:

13 KB sessions for December..................

KB Training:

Thursday 31st December 2009

Last session for the year......

BW= 78.8kg

Snatch:

1x20kg@8min 20rpm

4 minutes rest

1x20kg@6min 20rpm

3 minutes rest

1x20kg@4min 20rpm

biggest Snatch session in ages and my hands held out, a little tender but all good :-)

Mick

KB Training:

Wednesday 30th December 2009

Jerks:

2x24kg@3min 7rpm

3 minutes rest

2x24kg@3min 7rpm

3 minutes rest

2x16kg@3min 12rpm

3 minutes rest

2x16kg@3min 14 rpm

5 minutes rest

Snatch:

1x24kg@4min 17rpm

3 minutes rest

1x16kg@4min 22rpm

Pull-Ups:

BW x 6 x 3

better than doing nothing i suppose??

Mick

KB Training:

Sunday 27th December 2009

A Denis Kanygin inspired volume Jerk session;

Jerks:

2x24kg x 5 - 7 - 9 - 11 - 13 - 15 - 11 - 9 - 7 - 5 - 3 - 5 - 7 - 9 - 11 - 13 - 15 ( 2 minutes rest/set)

155 reps in total= 7440kg

Bent Row(barbell, supinated grip):

80kg x 10 x 3

Windmills:

1x24kg x 5/5 x 3

Mick

KB Training:

Saturday 26th December 2009

Snatch:

1x16kg@10min 20rpm

3 minutes rest

1x24kg@4min 18rpm

3 minutes rest

1x24kg@2min 20rpm

3 minutes rest

1x28kg x 10/10 x 2

OAJ:

1x24kg@4min 12rpm

Mick

KB Training:

Tuesday 22nd December 2009

Let me just say, "fuck Xmas"... the week leading up to it anyway.

Long hours, ridiculously early starts and a crazy clientele make for some interesting times ;-)

Anyhoot todays session,

LCCJ:

2x20kg@10min 84 PR by 8 reps, somewhat amazed after the long hours in the last few days and my sporadic trainings of late....

5 minutes rest

2x24kg@1min x 3 (1 minute rest/set) 8 - 7 - 7

OAJ:

1x24kg@4min 12rpm

Bumps:

2x24kg x 30 x 1

then met Vik who came to train at the gym, she's on holidays from NY and dropped by. Great form and hope to catch up to train on Thursday. Now off as I've a 12.30am start............. yep, Fuck Xmas

Mick

KB Training:

Thursday 17th December 2009

Revisited an old favourite... will do more of these in the future

OALC:

1x28kg@6min 12rpm

3 minutes rest

1x28kg@4min 13rpm

2 minutes rest

1x28kg@2min 14rpm

Pull-Ups:

BW x 6 x 5

Bumps:

2x28kg x 20 x 1

tft tonight

Mick

KB Training:

Tuesday 15th December 2009

7.15am at Jock Athletic finishing up my prac hours.Soon turned into a 1.5hr KB mini seminar with me teaching a young bloke the basics, actually i finished up getting in a pretty good session ;-)

5pm back at our gym

Jerks:

2x20kg@3min 10rpm

3 minutes rest

2x20kg@3min 12rpm

3 minutes rest

2x20kg@3min 10rpm

5 minutes rest

2x20kg@2min 12rpm

2 minutes rest

2x20kg@2min 10rpm

2 minutes rest

2x20kg@2min 12rpm

volume=6560kg

Snatches:

1x20kg@4min 20rpm

then 1 hr tft training

Mick

KB Training:

Monday 14th December 2009

Couldn't get to the gym so a quickie in the garage with now limited resources.......

LCCJ:

2x16kg@10min 12rpm

5 minutes rest

2x28kg@1min x 3(1 minute rest/set) 5rpm

big day tomorrow ;-)

Mick

Training:

Thursday 10th December 2009

Started my prac hours today for S&C Level 1 at Jock Athletic in Cronulla, Jock and Wato are great guys and my observing soon turned into a hands on experience.

First session,

1/2hr showing Wato some KB drills/technique stuff, just enough to get a decent sweat.

1/2hr observing the rest of the session taking place.

1/2hr doing Pistols, BW x 3/3 x 5 and Pull-Ups BW x 6 x 5 waiting for the next session.

Jock tells me that I'm not just watching the next session, I'm doing it :-) so;

30 Push-Ups

10 reverse Push-Ups

30 Crunches

Plank x 1 minute

30 X-Over Crunches

x 4

warm up over

2 minute pad work

1 minute rest (20 Crunches)

2 minute pad work(holding)

1 minute rest (20 Crunches)

2 minute pad work

1 minute rest (20 Crunches)

2 minute pad work (holding)

1 minute rest (20 Crunches)

2 minute rower

1 minute rest (30 sec plank)

2 minute stairs

1 minute rest (20 Crunches)

2 minute bike

1 minute rest (20 X-Over Crunches)

2 minute Snatches 16kg @20 rpm (everyone else did treadmill but Achilles says NO)

15 minutes stretching

Good day, fun 2.5hrs

Mick

KB Training:

Wednesday 9th December 2009

Snatches:

1x20kg@8min 20rpm

4 minutes rest

1x20kg@6min 20rpm

3 minutes rest

1x20kg@4min 20rpm

2 minutes rest

1x20kg@2min 20rpm

volume=8000kg

OAJ:

1x28kg@4min 12rpm

Mick

KB Training:

Tuesday 8th December 2009

LCCJ:

2x20kg@7min 62

5 minutes rest

2x20kg@5min 40

5 minutes rest

2x20kg@3min 24

3 minutes rest

2x20kg@2min 20

2 minutes rest

2x20kg@1min 11

volume=6280kg

Mick

Training:

Thursday 3rd December 2009

2hrs+ of tft with Matt, heaps of fun and learnt plenty.

Mick

KB Training:

Wednesday 2nd December 2009

Put in another 2.5hr session on the mat last night, though not as strenuous as Sundays hit out. Got a lot done and learnt plenty of new stuff, it's great to have Matt here spoiling us....

Today at home in the garage, not much time so something simple;

Jerks:

2x16kg@5min 13rpm

3 minutes rest

2x16kg@5min 13rpm

3 minutes rest

OAJ:

1x28kg@4min 12rpm

2 minutes rest

1x32kg@2min 12rpm

Mick

KB Training:

Tuesday 1st December 2009

Been off the Bells since last Thursday and did no exercise per say till Sunday where I put in a 2.5hr tft session under the guidance of a "Master Instructor" out from the States... lots of fun though bloody sore now ;-)

BW=78.5kg

LCCJ:

2x20kg@5min 50

5 minutes rest

2x20kg@3min 30

2 minutes rest

2x20kg@3min 24

5 minutes rest

2x24kg@1min x 3 (1 minute rest/set) 8 - 7 - 6

volume=5168kg

Hang Cleans:

40kg x 12 x 1

50kg x 8 x 3

minimal rest/set

then off for treatment on my leg, back up the gym tonight for more tft stuff

December will be a month of experimentation with my training i think..............

Mick

Update:

16 KB sessions for November...