Training:

Wednesday 14th December 2011

Jog;
5.8km= 27.17 min

Training:

Tuesday 13th December 2011

beginning of evil squat cycle + some push ups,pull ups and ab work

Mick

Training:

Thursday 8th December 2011

quick, light shoulder blast..

KB M.P;
2x16kg x 15
2x20kg x 10
2x22kg x 10
2x24kg x 3,4,5,6 x 2
2x28kg x 5

+ Abs

Mick

Training:

Wednesday 7th December 2011

B Sq:
45kg x 10
55kg x 10
65kg x 8
75kg x 4
80kg x 3 x 2
80kg x 2 x 1
super stetted with Pull-Ups
BW x 6 x 7
BW x 4 x 2
+ abs

BW=79kg

Mick

Training:

Tuesday 6th December 2011

Skipping;
1 x 4min
LC:
2x20kg@5min 10,10,10,10,8rpm
5 minutes rest
2x20kg@3min 8rpm
OAJ:
1x32kg x 5/5 x 1
1x32kg x 10/10 x 1

Abs,pull-ups,push-ups

bells felt heavy today
Mick

Training:

Thursday 1st December 2011

OALC:
1x24kg@22min 13/13,12/12,12/12,12/12,12/12,11/11,11/11,12/12,12/12,12/12,13/13rpm 132/132

Push-Ups, Abs, Pull-Ups

Mick