Training:

Tuesday 29th November 2011

Snatch w/u:
1x16kg@4min 20rpm
4 minutes rest
LC:
2x16kg@4min 12,12,10,10rpm
4 minutes rest
2x20kg@4min 8,7,6,7rpm
4 minutes rest
2x22kg@4min 5,5,5,7rpm
Abs + Push ups

Mick

Training:

Thursday 24th November 2011

Quick and easy...
LC:
2x16kg@10min 108reps(12,12,12,10,10,10,11,10,10,11)
2x22kg@1min 8rpm x 3
Pull-Ups:
BW x 6 x 3
Abs...

Mick

Training:

Tuesday 22nd November 2011

OALC:
1x24kg@20min 12/12,12/12,12/12,12/12,12/12,10/10,10/10,10/10,10/10,10/10rpm
swapping hands each min
Dbl Swings:
2x20kg x 20 x 5
Pull-Ups:
BW x 5 x 3
Abs

Mick

Training:

Wednesday 16th November 2011

Snatch;
1x16kg@4min 20rpm
2 minutes rest
Dbl Swings;
2x24kg x 20 x 5
3 minutes rest
LC;
2x16kg@5min 10,8,8,8,8rpm
5 minutes rest
2x16kg@5min 8rpm
5 minutes rest
2x16kg@5min 10,10,8,8,9rpm

then of to tft

Mick

Training:

Thursday 9th November 2011

Super setted..
Bk Sq Pull-Ups
45kg x8 BW x 6
45kg x 8 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6

Abs x 100
bar hang 1 min

Mick

Training:

Sunday 6th November 2011

LC:
2x16kg@3min 10rpm
2 minutes rest
2x16kg@3min 10rpm
2 minutes rest
2x16kg@3min 10rpm
3 minutes rest
2x16kg@3min 10rpm
3 minutes rest
2x16kg@3min 12,9,10rpm

Mick