Update:

19 KB sessions for July

KB Training:

Saturday 31st July 2010

Real easy session, a few swings,snatches and TGU's all with the 24. Then 1.5hrs of tft

Mick

KB Training:

Friday 30th July 2010

Yesterday took more out of me than I thought, was going to do a 8-10 minute set but pulled up at 5 minutes as it just didn't feel right.

LCCJ:
2x20kg@1min 10rpm
4 minutes rest
2x20kg@2min 10rpm
5 minutes rest
2x24kg@5min 7,6,6,6,5rpm
3 minutes rest
2x24kg@2min 6rpm

Mick

KB Training:

Thursday 29th July 2010

Warrior day
LCCJ:
2x16kg@3min 13rpm
3 minutes rest
2x20kg@3min 11,12,11rpm
3 minutes rest
2x24kg@3min 8,7,8rpm
5 minutes rest
2x16kg@3min 13rpm
3 minutes rest
2x20kg@3min 10,9,10rpm
3 minutes rest
2x24kg@3min 7,6,6rpm

Mick

KB Training:

Tuesday 27th July 2010

11 days till comp--- Sat 7th August, feeling pretty good.

LCCJ:
2x24kg@1min 8rpm
2 minutes rest
2x24kg@2min 7rpm
5 minutes rest(maybe 4)
2x24kg@7min 6rpm
3 minutes rest
2x24kg@3min 6rpm
2 minutes rest
2x24kg@2min 7rpm
1 minute rest
2x24kg@1min 9rpm

Back Squat:
50kg x 10 x 3

Mick

KB Training:

Monday 26th July 2010

Jog:
5km=23.04 minutes

8 minutes rest

Snatches:
1x24kg@4min 18rpm
2 minutes rest
1x20kg@4min 22rpm

didn't feel too bad considering the long day at work and now I'm a 38 year old man ;-)

Mick

KB Training:

Friday 23rd July 2010

LCCJ:
2x20kg@1min 10rpm
1 minute rest
2x20kg@1min 10rpm
4 minutes rest
2x24kg@8min 7,6,6,6,6,6,6,6rpm

short and sweet

Mick

KB Training:

Thursday 22nd July 2010

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

Mick

KB Training:

Tuesday 20th July 2010

Warrior Day
LCCJ:
2x16kg@3min 13rpm
3 minutes rest
2x20kg@3min 10,10,11rpm
3 minutes rest
2x24kg@3min 8,7,8rpm
5 minutes rest
2x16kg@3min 13,13,12rpm
3 minutes rest
2x20kg@3min 10rpm
3 minutes rest
2x24kg@3min 7rpm
sit down in a sweaty heap on the floor.........

Jump Squat:
55kg x 50 x 2

Dead Lift:
50kg x 30 x 3

Mick

KB Training:

Monday 19th July 2010

Jog:
5km=23.08min

about 5/6 minutes rest

Snatches:
1x24kg@4min 17rpm
2 minute rest
1x20kg@4min 20rpm

Mick

KB Training:

Sunday 18th July 2010

Just doesn't feel right training on a Sunday..........

LCCJ:
2x24kg@1min 6rpm
2 minutes rest
2x24kg@2min 6rpm
5 minutes rest
2x24kg@7min 7,7,6,6,5,5,6rpm
6 minutes rest
2x24kg@1min 6rpm
1 minute rest
2x24kg@1min 9rpm
1 minute rest
2x24kg@2min 5rpm

Swings:
1x28kg x 30/30 x 1
1x28kg x 20/20 x 1

still fighting the back end of this bloody flu..

Mick

KB Training:

Thursday 15th July 2010
3 weeks of training till comp........

LCCJ:
2x24kg@1min 6rpm
1 minute rest
2x24kg@1min 8rpm
4 minutes rest
2x24kg@10min 7,6,6,6,5,5,5,5,5,6rpm (first time attempting 10min)
6 minutes rest
2x24kg@1min 6rpm

OAJ:
1x40kg x 8/8 x 1

Pull-Ups:
BW x 5 x 3

BW=80kg
still getting over the flu, so pretty happy with that 10min set

Mick

KB Training:

Tuesday 13th July 2010

LCCJ:
Warrior Training
2x16kg@3min 12rpm
3 minutes rest
2x20kg@3min 10rpm
3 minutes rest
2x24kg@3min 8,7,7rpm
5 minutes rest
2x16kg@3min 12rpm
3 minutes rest
2x20kg@3min 10rpm
3 minutes rest
2x24kg@3min 7rpm

Jump Squats:
55kg x 50 x 2

Dead Lift:
50kg x 30 x 3

Mick

KB Training:

Monday 12th July 2010

Starting to feel like the flu is coming to get me............

Jog:
5km = 23.17min getting quicker each hit out

6 minutes rest

Snatches:
1x24kg@4min 17rpm
2 minutes rest
1x16kg@4min 20rpm

"Warrior Training" tomorrow :-)

Mick

KB Training:

Friday 9th July 2010

Had a training partner today, Antoni came down to put in a session as well.

LCCJ:
2x24kg@2min 7rpm
2x24kg@6min 7,6,6,6,6,7rpm
2x24kg@4min 6rpm
2x24kg@3min 7,6,5rpm
2 minutes rest
2x24kg@1min 10rpm
lots of rest between all sets bar the last, probably spent too much time talking and catching up....

OAJ:
1x40kg x 5/5 x 3

Mick

KB Training:

Wednesday 7th July 2010

Jog:
5km=24.03min

6 minutes rest

Snatches:
1x28kg@3min 18rpm
1 minute rest
1x24kg@3min 20rpm

Mick

KB Training:

Tuesday 6th July 2010

LCCJ:
2x24kg@2min 7rpm
4 minutes rest
2x24kg@8min 6,5,5,5,4,4,5,7(i think, wasn't really counting)
approx 5 minutes rest
2x24kg@3min 5,6,8rpm
3 minutes rest
2x24kg@2min 7rpm
2 minutes rest
2x24kg@2min 5rpm
the 8 minute set was to be 6 minutes but I felt good and still had plenty in the tank when I pulled up.

Back Squat:
60kg x 8 x 3

Mick

KB Training:

Monday 5th July 2010

Jog:
5km=24.58min easy pace

8 minutes rest(changing shoes and putting on wraps)

OALC:
1x28kg@6min 10rpm

Mick

KB Training:

Saturday 3rd July 2010

Jerks:
2x24kg@2min 8rpm
2 minutes rest
2x24kg@2min 8rpm

Back Squat:
70kg x 5 x 3
60kg x 10 x 1

1.5hr tft

Mick

KB Training:

Friday 2nd July 2010

5 weeks till comp which means another 2-2.5 weeks of % work then the hard stuff........
Todays session was after a long days work and not much sleep.

LCCJ:
2x24kg@1min 8rpm
3 minutes rest
2x24kg@2min 7rpm
5 minutes rest
2x24kg@6min 7,6,6,6,6,7rpm
5 minutes rest
2x24kg@4min 7,5,6,7rpm
3 minutes rest
2x20kg@2.5min 10rpm
2.5 minutes rest
2x20kg@2min 10rpm



Jump Squat:
60kg x 60 x 1
70kg x 50 x 1

Mick