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