That 5 minute LC set from Thursday.....

KB Training:

Thursday 28th January 2009

Feeling bloody weak, will try to get more sessions in, if not maybe go for a check up :-(

BW= 79.1kg

LCCJ:

2x20kg@5min 9rpm (will post video of this sloppy effort tomorrow)

5 minutes rest

2x20kg@2min 10rpm

2 minutes rest

2x20kg@2min 8rpm

3 minutes rest

2x20kg@2min 10rpm

5 minutes rest

Snatches:

1x20kg@6min 20rpm

Pull-Ups:

BW x 8 x 3

tft x 1.25 hrs

Mick

KB Training:

Wednesday 27th January 2009

Snatches:

1x24kg@6min 19rpm

3 minutes rest

1x24kg@4min 18rpm

Front Squats:

2x28kg x 5 x 3

big day planned tomorrow.......

Mick

KB Training:

Monday 25th January 2009

I haven't had the opportunity to train on a Monday for a while so I snuck a little session in as I knocked off from work earlier then normal;

Jerks:

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

12 - 12 - 12 - 12 - 8 rpm

2 minutes rest

2x16kg@2min x 3 (2 minutes rest/set)

14 - 14 - 14 rpm

Mick

KB Training:

Thursday 21st January 2009

Snatches:

1x16kg@10min 23rpm

1x24kg@4min 18rpm

hands started to feel a little tender, so discretion was the better part of valour...

Front Squats:

2x28kg x 5 x 5

OAJ:

1x40kg x 5/5 x 3

flu has set in but "Codral" is my friend :-)

Mick

KB Training:

Wednesday 20th January 2009

Starting to feel a cold/flu coming on.......

OALC:

1x24kg@10min 12rpm

5 minutes rest

1x24kg@4min 14rpm

OAJ:

1x28kg@3min 12rpm

3 minutes rest

1x28kg@2min 18rpm

Pull-Ups:

BW x 5 x 5

Mick

KB Training:

Tuesday 19th January 2009

Didn't feel too good during training, pretty piss poor effort.....

LCCJ:

2x20kg@5min 10rpm

5 minutes rest

2x20kg@2min x 2 10rpm (2 minutes rest/set)

2 minutes rest

2x20kg@1min 10rpm

OAJ:

1x32kg@2min 12rpm

1 minute rest

1x32kg@2min 14rpm

1.5hr tft

Mick

KB Training:

Thursday 14th January 2010

LCCJ:

2x20kg@5min 10rpm

4 minutes rest

2x20kg@4min 10rpm

3 minutes rest

2x20kg@1min 10rpm

2 minutes rest

2x20kg@2min 10rpm

2 minutes rest

2x20kg@1min 10rpm

2 minutes rest

2x20kg@2min 12rpm

almost lost my lunch after the last set.....

Back Squat:

70kg x 4 x 3

50kg x 20 x 1

tft for about 1.5hrs

Mick

KB Training:

Wednesday 13th January 2010

Snatch:

1x24kg@6min 18rpm

5 minutes rest

Jerks:

2x24kg@1min 10rpm

2 minutes rest

2x24kg@2min 8rpm

2 minutes rest

2x24kg@2min 6rpm

2 minutes rest

2x24kg@1min 10rpm

Pull-Ups:

BW x 5 x 5

Mick

KB Training:

Tuesday 12th January 2010,

OAJ:

1x32kg@4min 12rpm

2 minutes rest

1x32kg@4min 12rpm

2 minutes rest

Cleans:

1x32kg@4min 18rpm

2 minutes rest

Swings:

1x32kg@2min 32rpm

Back Squat:

60kg x 5 x 3

70kg x 3 x 2

1.5 minutes rest/set

Towel swings:

1x16kg x 20/20 x 1

1hr tft

Mick

KB Training:

Thursday 7th January 2010

LCCJ:

2x20kg@6min 10rpm

6 minutes rest

2x20kg@2min 10rpm

1 minute rest

2x20kg@2min 11rpm

4 minutes rest

Snatch:

1x20kg@6min 20rpm

Hang Cleans:

40kg x 10 x 3

50kg x 6 x 1

minimum rest/set

immediately followed by 1.5hrs tft

Mick

Thursday 7th January 2009

KB Training:

Wednesday 6th January 2009

Variety Day;

TGU's:

1x28kg x 2/2 x 3

1x24kg x 4/4 x 2

Seated MP:

2x24kg x 5 x 3

A1;Pull-Ups:

BW x 5

A2;Pistols:

BW x 3/3

x 3

Swings:

1x28kg@2min 32rpm

Squat:

BW x 50 x 1

Mick

KB Training:

Tuesday 5th January 2010

Need to get back to doing more snatches,so;

Snatch:

1x24kg@4min 20rpm

3 minutes rest

1x24kg@4min 20rpm

3 minutes rest

1x24kg@2min 20rpm

3 minutes rest

1x16kg@4min 20rpm

OAJ:

1x32kg x 15/15 x 1

1x28kg x 20/20 x 1

Front Squat:

2x28kg x 5 x 3

tft to follow tonight........

Mick

KB Training:

Saturday 2nd January 2010

First session for the year;

LCCJ:

2x24kg x 5 - 7 - 9 - 11 - 13 - 10 - 9 - 7 - 5 - 3 - 5 - 8 - 10 - 12 (strict 2 minutes rest/sets)

2 minutes rest

2x24kg x 5 x 2

2x24kg x 7 x 1

1 minute rest between sets

OAJ:

1x40kg x 5/5 x 1

1x32kg x 10/10 x 1

Mick