Update:

13 sessions for May 2010......

KB Training:

Monday 31st May 2010

Snatch:
1x16kg@4min 22rpm
4 minutes rest
1x24kg@6min 20rpm
3 minutes rest
1x28kg@2min 16rpm
2 minutes rest
1x32kg@1min 18rpm

Front Squat:
2x24kg x 10 x 3

Mick

KB Training:

Thursday 28th May 2010

LCCJ:
2x24kg@1min 6rpm
2 minutes rest
2x24kg@2min 6rpm
4 minutes rest
2x24kg@5min 6rpm
4 minutes rest
2x24kg@4min 6rpm
5 minutes rest
2x24kg@3min 6rpm
=150%

3/4 minutes rest

OAJ:
1x40kg x 5/5 x 1
1x32kg x 10/10 x 1
1x28kg x 12/12 x 1
minimum rest/set

Mick

KB Training:

Wednesday 26th May 2010

Easy day...

Snatches:
1x16kg@8min 20rpm

Deadlift:
65kg x 20 x 3

Mick

LC 2x24kg@5min 6rpm 25.4.10

KB Training:

Tuesday 25th May 2010

Ahh, Antti's "No BS" programme is F.U.N....

LCCJ:
2x24kg@1min 6rpm
2 minutes rest
2x24kg@2min 6rpm
4 minutes rest
2x24kg@5min 6rpm
5 minutes rest
2x24kg@3min 6rpm
3 minutes rest
2x24kg@2min 6rpm
=130%

Pull-Ups:
BW x 5 x 5

Jump Squats:
60kg x 50 x 1

Mick

KB Training:

Monday 24th May 2010

let the fun begin a proper.........

easy'ish day after a long day at work,

Jerk: (w/u)
2x16kg@3min 12rpm

3 minutes rest

Snatches:
1x24kg@1min 20rpm
2 minutes rest
1x24kg@2min 20rpm
4 minutes rest
1x24kg@5min 20rpm
5 minutes rest
1x24kg@3min 20rpm
=110%

Front Squats:
2x24kg x 8 x 3

Mick

KB Training:

Wednesday 18th May 2010

The "Repeated Method" training programme....

Snatches (w/u) :
1x16kg@6min 20rpm

3 minutes rest

LCCJ:
2x24kg@1min 6rpm
2 minutes rest
2x24kg@2min 6rpm
5 minutes rest
2x24kg@5min 6rpm
5 minutes rest
2x24kg@3min 6rpm
=110%

OAJ:
1x40kg x 5/5 x 1
30 seconds rst
1x32kg x 10/10 x 1
30 seconds rest
1x28kg x 12/12 x 1

42 minutes and done....

Mick

KB Training:

Tuesday 18th May 2010

LCCJ:
2x16kg@5min 12rpm
4 minutes rest
2x16kg@4min 12rpm
3 minutes rest
2x16kg@3min 12rpm
2 minutes rest
2x16kg@2min 12rpm
1 minute rest
2x16kg@1min 12rpm

Light day, working on conditioning. New programme tomorrow, 12 weeks training till next comp ;-)

Mick

KB Training:

Thursday 13th May 2010

Snatches:(w/u)
1x16kg@6min 24rpm

4 minutes rest

Jerks:
2x24kg@1min x 5 (1 minute rest/set)
12,12,10,10,10
1 minute rest
2x16kg@1min x 5 (1 minute rest/set)
15,15,15,16,18

Mick

KB Training:

Wednesday 12th May 2010

Snatches(w/u):
1x16kg@4min 24rpm

LCCJ:
2x24kg@6min 6,5,6,5,6,5rpm

5 minutes rest

Front Squat:
2x24kg x 8 x 3
2x28kg x 5 x 2

Snatches:
1x28kg@2min 18rpm

Mick

KB Training:

Sunday 9th May 2010

LCCJ:
2x24kg@5min 6,6,6,5,7rpm
3 minutes rest
2x24kg@2min 6rpm
2 minutes rest
2x24kg@2min 6rpm
2 minutes rest
2x24kg@1min 8rpm

3 minutes rest

OAJ:
1x28kg x 20/20 x 1

Mick

KB Training:

Wednesday 5th May 2010

Snatches:
1x24kg@6min 20rpm(last minute on right 18rpm)
4 minutes rest
1x16kg@6min 22rpm

4 minutes rest

OALC:
1x28kg@4min 10rpm
2 minutes rest
1x24kg@4min 10rpm

3 minutes rest

Jerks:
2x16kg@1min 22rpm
1 minute rest
2x16kg@1min 20rpm

time=35 minutes

Mick

KB Training:

Tuesday 4th May 2010

LCCJ:
2x16kg@2min 12rpm
4 minutes rest
2x24kg@5min 6rpm
5 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x20kg@2min 12,8rpm

Back Squat:
60kg x 6 x 3

Mick

KB Training:

Monday 3rd May 2010

LCCJ:
2x16kg@3min 13rpm
3 minutes rest
2x24kg@2min x 3 , 7rpm (2 minutes rest/set)
2 minutes rest
2x24kg@1min 11rpm

5 minutes rest

Cleans:
2x16kg x 50 x 1

Swings:
1x28kg@2min 32rpm

32 minutes total...

Mick