Update:

17 sessions for June....

KB Training:

Wednesday 30th June 2010

Run:
5km=24.52min easy pace, felt good, will bump up the runs to 2/3 x week

about 5 minutes rest

Snatches:
1x28kg@2min 19rpm
1x24kg@2min 19rpm
1x16kg@2min 22rpm
no rest between sets

Mick

KB Training:

Tuesday 29th June 2010

Pretty poor session, my day got thrown a little side ways and my mind wasn't really on the job...

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@6min 7,6,6,5,6,6rpm
4 minutes rest
2x24kg@2min 6rpm(was meant to be 4 minutes)
4 minutes rest
2x24kg@4min 6rpm
4 minutes rest
2x24kg@3min 6rpm
=180%

Snatches:
1x28kg x 15/15 x 1

Mick

KB Training:

Monday 28th June 2010

Fun day....

OALC:
1x28kg@6min 10rpm
3 minutes rest
1x24kg@6min 12rpm

Front Squat:
2x24kg x 6 x 5 (1 minute rest/set)

done, hard session tomorrow

Mick

KB Training:

Friday 25th June 2010

Slowly working out the optimum work/rest ratio for this "old" body of mine, seems 3 days between HARD sessions works quite well for me.

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 8rpm
5 minutes rest
2x24kg@7min 7,7,6,6,6,6,6rpm
5 minutes rest
2x24kg@4min 6,5,5,6rpm
5 minutes rest
2x24kg@3min 7,5,5rpm
3 minutes rest
2x24kg@3min 6,5,5rpm
=200%

this was planned as a 190% session but instead of doing a 6 minute set, I did a 7 minute set ;-)

OAJ:
1x32kg x 12/12 x 1
1x40kg x 5/5 x 1

Mick

Training:

Wednesday 23rd July 2010

Went for an easy run, 5km=25.29min. Was the first time I've jogged in over 3 years, felt good in the lungs but tight through my Achilles(no surprises there since the ATR still has a lot of scar tissue).It will be interesting to see how I "pull up" tomorrow.

2 minutes rest

Snatches:
1x24kg@4min 19rpm

then lots of stretching...

I used to run the same course in 20-21min so not too far off.


Mick

KB Training:

Tuesday 22nd June 2010

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@6min 7,7,6,6,6,6rpm
4 minutes rest
2x24kg@4min 6,5,5,6rpm
3 minutes rest
2x24kg@2.5min 6rpm
2.5 minutes rest
2x24kg@2.5min 5rpm
=180%

Pull-Ups:
BW x 5 x 3

Swings:
1x28kg x 30/30 x 1

Felt really good through the whole session, must've been the rest ;)

Mick

Training:

Friday 18th June 2010

Yesterday I did a bit of "light cardio" and then ran with the footy team(shouldn't have done the sprints)pulled up a little sore with a slight Hamstring strain. Finished off the night with tft..

Today; light recovery session

Snatch:
1x20kg@5min 20rpm

3 minutes rest

LCCJ:
2x20kg@3min 10rpm

Deadlifts:
60kg x 20 x 3

working tomorrow,nothing till Sun/Mon now

Mick

KB Training:

Wednesday 16th June 2010

Hard day ;)...... 170%

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 6rpm
5 minutes rest
2x24kg@6min 6,6,6,5,7,6rpm
4 minutes rest
2x24kg@4min 6,5,6,5rpm
3 minutes rest
2x24kg@2min 8,6rpm
3 minutes rest
2x24kg@2min 6rpm

OAJ:
1x32kg x 10/10 x 2

next few days will be some light cardio etc.

Mick

KB Training:

Tuesday 15th June 2010

Just to prove a point to myself as I've been beating myself up all day about yesterdays "missed" set...

LCCJ:
2x24kg@6min 7,6,6,6,6,6rpm

that's all today as I'm in and out of the hospital all afternoon.

Mick

KB Training:

Monday 14th June 2010

Worst session in ages, felt like shit from start to finish. Had to re-adjust the sets just to get some work done.

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@5min 7,6,6,5,3rpm was meant to be a 6 minute set
5 minutes rest
2x24kg@2min 6,5 was meant to be a 4 minute set
2 minutes rest
2x16kg@3min 10rpm
2 minutes rest
2x16kg@2min 10rpm
the 16kg work was done just to get some time in as I failed with the 24's today

Pull-Ups
BW x 5 x 5

Jerks:
2x28kg x 5 x 1

will revisit LC on Wednesday where it should be 170%

Mick

KB Training:

Thursday 10th June 2010

LCCJ:
2x24kg@1min 7rpm
3 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@6min 6,6,6,5,6,6rpm
4 minutes rest
2x24kg@3min 6rpm
4 minutes rest
2x24kg@2.5min 6rpm
=145%

OAJ:
1x32kg x 10/10 x 3
1 minute rest/set

that 6 minute LC set was F.U.N

Mick

KB Training:

Wednesday 9th June 2010

Easy day....

Snatch:
1x16kg@4min 23rpm
3 minutes rest
1x24kg@4min 20rpm
3 minutes rest
1x24kg@3min 20rpm
3 minutes rest
1x16kg@4min 20rpm

24 minutes total and done, planning on adding some light running into my training as of next week.

Mick

KB Training:

Tuesday 8th June 2010

Too many beers last night made for an interesting session this arvo. Last of the back off phase done, now to start to climb "the mountain" again, then from the 12th July the next programme to lead into the comp, it's supposed to bring out "the inner killer"...........

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@5min 6rpm
5 minutes rest
2x24kg@3min 6rpm
3 minutes rest
2x24kg@2min 6rpm
2 minutes rest
2x24kg@2min 6rpm
=130%

Jump Squats:
60kg x 50 x 1

Mick

KB Training:

Thursday 3rd June 2010

Start of a small back off phase, though I felt pretty ordinary throughout the whole session(LC doesn't help an upset stomach...)

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@5min 7,6,6,6,7rpm
5 minutes rest
2x24kg@3min 7,6,5rpm(this set was meant to be 4 minutes)
3 minutes rest
2x24kg@3min 6rpm
2 minutes rest
2x24kg@1min 9rpm
=150%

Mick

KB Training:

Wednesday 2nd June 2010

Easy day, tired and not too much time on my hands.

Snatch: (w/u)
1x16kg@6min 22rpm

4 minutes rest

OAJ:
1x28kg@10min 12rpm (swapping hands each minute)

Mick

3rd set of todays training



4th set of todays training



6th and last set of todays training



Mick

KB Training:

Tuesday 1st June 2010

LCCJ:
2x24kg@1min 7rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@5min 7,6,6,6,6rpm
5 minutes rest
2x24kg@3min 6,6,7rpm
5 minutes rest
2x24kg@3min 6rpm
5 minutes rest
2x24kg@2min 8rpm
=160%

Pull-Ups:
BW x 5 x 3

Mick