You may remember me from such logs as..."things that make... [Archive]

17-08-2008, 11:13 PM

16.08.08

3 x
Row 400m
10 x 30kg BB C & P
10 x burpees

Lungs on fire. Time 11:19

1 x 3 x 2:00 L/R OAC&J with 20kg - 3 rpm

1 x 2 x 2:00 L/R Snatch with 20kg - 5 rpm

2 x :30
16kg rack shadow box
Plank hit H/B
5kg MB slam
Repeat

2 x 5:00 rolling around on swiss ball. Knee rides, kneeling, standing, push ups, pikes. Basically go where the ball goes and be as smooth as possible. Actually quite challenging

17.08.08

AM

Run 3.35ks with 4.5kg vest

PM

10 x 2:30/:30 heavy bag. Kicking Striking

25L/R 24KB snatch
50 Double unders
25 L/R sledge on tyre
50 skip
50 burpees
50 skip
34 pull ups
50 skip
25 L/R walking lunges
50 skip
50 DH 24kb swings
50 skip
50 jump onto tyre
50 skip
50 keg press from shoulders
50 skip
25 L/R calf raise
16 pull ups

Pull ups took a long time - about 8 minutes probably. Burpees also time consuming - about 5 minutes. Snatch took 4+ minutes

Total time 40:25

19-08-2008, 11:21 PM

18.08.08

KB class

Kneeling OA press 4 x 3 L/R
Snatch alternating L/R 8, 10, 12, 12, 10, 8 = 120 snatches. Really focusing on technique. 1 min rest between sets

Something different
10 x 10kg Lunge twist
30 burpees starting from knees
20 x 10kg plate C&P
20 x 10kg plate floor press
20 x 15kg plate C&P
20 x 15kg plate floor press
30 x 7.5kg med ball partner sit up
10 L/R x 7.5kg med ball partner side throw from knees

Felt like crap after this so missed MMA. Yesterdays session took a lot out and nutrition after training in the evening was not up to scratch volume wise (porridge nuts and fruit)

19.08.08

Still not 100% so rest day. Ate heaps today and at 2100 feeling good and glad have rested up for the day. Back into MMA tomorrow after almost 2 weeks

20-08-2008, 11:26 PM

19.08.08

1600

Warm up - Hip & shoulder mobility stuff, jj's, split jmps, 3 x 10 x 30 kg BB jump

4 x 6 x 40 Power clean from floor
4 x 6 x 40 Front squat (wrists limiting factor in increasing weight)
4 x 6 x 40 Power clean split jerk from floor
4 x 8 x 50 BB bent over row
4 x 8 x bwt + 4.5kg reverse row from power rack (too easy)
4 x 4 x bwt pull up, chin up, alt grip, alt grip

1800

MMA - Pad drills (Bas CD x 2 rounds), kicking drills, hand drills, 1 x 5 minute sparring hands only - not really switched on tonight and conditioning suffering a little from after effects of flu

23-08-2008, 05:51 PM

20.08.08

KBs & MMA - have misplaced training diary

25.08.08 Awesome - located diary, was at the gym.

5 x 15 D/H swings
4 x 3 L/R W/mill
5 x 10 x 2 x 16 Clean - 30 secs rest
4 x 8 x 2 x 16 Squat - 45 secs rest
4 x 6 x 2 x 16 Clean. Squat, Press - 45 secs rest

21.08.08

walk 30 minutes

22.08.08

5 x 2 minutes strike & kick pads

hip mobility stuff
2 x 10 DH swings - 24kb
2 x 10 OA swings - 24kb

4 x 5 L/R 16kg cossacks
4 x 5 x 16kg deck squat
2 x 2:00 L/R OA jerk 6 reps per minute

4 x 1:00 L/R OA jerk 12 reps per minute

20 x Halo 10 kg plate
C & P 20 kglate

2 x Circuit - 30 secs per station
20kg plate C&P
10 kg plate tri extension
ab wheel roller
reverse row

23.08.08

Recording video - various kb bracing, kicking, striking, burpee variations, ring exercises,

+

Power clean 5 x 3 x 50
Behind head press 1, 2, 3 x 50 - shoulder a little sore so finished short or desired reps
DL 5 x 3 x 90, 90, 100, 100, 90
Shoulder shrug 5 x 6 x 90

buggered

24-08-2008, 10:13 PM

24.08.08

Wow i woke up with the worst doms in the quads that i have had for a long time, therefore, light day

45 minute bush walk

messed around with farmers walks with keg, 24kg kb and sandbag also did some 2 hands anyhow with the 24s

25-08-2008, 11:37 PM

25.08.08

Wasnt going to train today because all day i could feel attach point of R vastus lateralis and had a pain the entire length of the muscle. Anyway after 15 minutes of light rowing it felt good so took training, joined in and completed the following.

WU included some light med ball drills, JJs, Split jumps, jumps from knees to feet and mobility drills

Paired up participants and then worked for 2 min sets with 30 sec rest which was a hover or side hover at the end of each set. Thai pads L/R combo, L/R/L combo, L/R/L upper cut, L/L/R, L/R elbow.
Finished with various ab drills

That was 5-6 pm.
From 6 - 7pm participated in MMA class.
Grappling drills, throwing & take down drills.
Light sparring focusing on take down and G & P. It was at this point that i began to wish i had listened to my body earlier on. Suffered a slight R knee injury, a bloodied nose and the 6 foot 6 unco boney kid corked my right calf muscle with an ungainly and awkward kick. My calf muscle are just about the biggest muscles i own and it fn hurt. Oh and my R hip flared up from Saturdays activities.

This is the quandary i face. These injuries will now have an effect on KB training and it pisses me off. Do i stop MMA training?

myles kenihan

26-08-2008, 09:40 AM

Having done a bit of the same I can sympathise. Injuries are a reality of most sports and especially contact ones. Kettlebell and other resistance training should and, in my own experience, does reduce the incidence. You're still going to wear a few. I think the adage less is more applies here dude.

abowe

26-08-2008, 09:52 AM

I can also sympathise. I have trained on and off boxing and martial arts for years and ended up giving it away, except for the very occasional bag session. Old bodies don`t recover very quickly and injure easily. The problem with Martial Arts is that a large part of your training (and potential success)is about conditioning, which includes getting repeatedly struck, thrown etc. I suppose it all depends on what you like the most, fitness or MMA?

26-08-2008, 10:43 PM

I hear you guys, and i need to decide whether to continue with the MMA. I can hear 40 knocking and i certainly dont recover like i did. The guys i train with are trying to talk me into a c class shooto competition so maybe ill do that and then call it quits

In saying all of that pulled up today feeling surprisingly good, if not a little tired

Afternoon walk 30 minutes with 4.5kg vest then 2 x 2 mins gravity boots hang/hang from bar. 1 x 50 keg rotations, 2 x 5 gorilla ups, 2 x 10 gravity boots sit up, 2 x 10 sb rollaway, plank circuit wearing vest 30 secs - front, side, front, side, 2 x 10 L/R 6kg CB swings, 2 x 10 L/R birddog,

myles kenihan

27-08-2008, 03:39 PM

Not quite the argument I was making. If you love the sport then there's now a great amount of literature and advice on how to supplement your MMA training with S&C work - Power behind the Punch, just as an example, was intended for boxers ( actually more so their trainers ) but the program ( a fusion of P2P, RKC, H2H and BPA elements ) is pretty generic. I think you could do much worse for Shooto, Pankration etc. The point is that you want to exemplify the S&C work which contributes to your skill training - which itself must become more physically and morally demanding if you want to compete - without impinging on same due to over-tiredness, injury and certainly time constraints etc...

02-09-2008, 09:35 PM

26.08.08

WU
3 x 10 BS OH squat

Power Clean from knees 6 x 50, 50, 60, 60, 50
Split Jerk 50kg 4, 3, 3, 3

Pull ups 5, 5
L Pull Up 5
Reverse row + 4.5kg - 5, 5

27.08.08

WU
Class

3 x
25kg SB C & P
Burpee
MB slam
KB swing
Plank
30 secs per station - 2:20 rest between circuits

MB Ab toss, Hover, Birddog

MMA

28.08.08 - Rest

29.08.08

15 mins kicking pads

3 x 30 secs burpees, 30 sec skip, 30 sec kb swing, 30 sec skip, 30 sec snatch L. 30 sec skip, 30 sec snatch R, 30 sec skip, 30 sec split jump press R, 30 sec skip, 30 sec split jump press L

30.08.08

AM

10 mins 200m @ 75% - 200m jog
3 min rest
10 x 30m sprint - jog back
Hindu squat jump across oval
Impromptu 75m sprint to chase dog who took off to chase dog :evil:

PM

3 x 25kg SB - 8 reps per exercise
Get up
C & P
MP
Shoulder squat 4 L/R
Lunge 4 L/R
Torso rotations 10 L/R
GMs
Fr Squat
Pull throughs

Hang - gravity boots hang - 3 x 1:00 each feet didnt touch ground

31.08.08

8am

HBag 10 x 2:30/:30

OA CB Swing 2:30/:30
Double CB swing 2:30/:30

Circuit 3 x 10 per exercise
SB pull through
Gorilla
SB rotations
SB rollaway
GHR B/E

5pm

3x
30 secs plank elbows on SB feet on keg
SB pikes
Push up feet on SB hands on keg
SB rotations
Bar hang 1:00

02-09-2008, 11:32 PM

01.09.08

messed somewhere along the way with days

4pm
BB jump x 10 - 20, 30, 30
High pull 4 x 6 x 50
Power snatch from mid thigh 4 x 4 x 40 (lift, thigh, snatch, drop)
Power snatch from knee 4 x 4 x 40 (lift, knee, snatch, drop)
Power snatch from floor 4 x 4 x 40 (snatch, drop - almost pulled off a couple of real snatches during these sets, just not 100% comfortable getting right under the bar, almost there though)
3 x 8 x ring row
3 x 10 MB slam

6-7pm
MMA - wrestling - hard

02.09.08

30 minute walk with vest added 2 plates

05-09-2008, 12:17 AM

03.09.08

BB jump 3 x 8 x 30
High Pull 4 x 6 x 40
Power Clean 4 x 6 x 40
FR Squat 4 x 4 x 40 & 1 x 4 x 50 ( having real trouble with wrists and cant seem to go any heavier)
Split Jerk 5 x 4 x 40
Ring row 3 x 8 x bwt + 9kg

MMA - 1 hour

04.09.08

3 x
10 GHR
5 gorillas
10 SB rollaway
20 x 25kg sandbag rotations
30 secs (plank - feet on keg elbows on ball)
3 L/R x 24kg windmill

myles kenihan

05-09-2008, 09:52 AM

I had same problem with wrists on the front squat. If you persist with kettlebell lifting you and want to get into Olympic lifting then you'll have to work on wrist flexibility. If you don't have any plans on serious Olympic lifting or barbell complexes which combine cleans and squats you might consider changing to the cradle style front squat.

06-09-2008, 02:19 PM

I dont have designs on serious oly lifting but i do enjoy it. I have had some real flex/mobility issues and the oly lifting has helped improve those

05.09.08

30 minutes of 2:00/2:00 kick strike pads

3 x
1:00 hold pads
1:00 L snacth
1:00 strike pads
1:00 R snatch
1:00 hold pads
1:00 SB pike
1:00 kick pads (change leg every 5 reps)
1:00 burpees
2:00 rest

Burpees suck at the best of times but these were a killer after kicks

06.09.08

WU Hip mobility, 3 x 10 L/R 1 arm swing, 3 x 10 BS OH squat

4 x 10 x 20, 30, 30, 30 BB Drop snatch
Power snatch from knees 5 x 3 x 40 (getting under bar a little better and occasionally dropping into full squat)
Power snatch from floor 5 x 3 x 40 (as above)
DL from lowest pin in rack (30 secs rest between sets)
2 x 3 x 90
2 x 2 x 110
2 x 2 x 120
2 x 2 x 110
2 x 3 x 90

Box jumps (highest box) 5 x 5
5kg MB Rope ball slam 5 x 5 L/R 10 secs rest between sets
AB roller 3 x 5

07-09-2008, 07:26 PM

wu - jog 500m, hip stuff, 20 m run through/walk

1 x 670m @ 2:20
jog 50m
2 x 100m/jog back
jog 50 m

this was the planned session x 3 but too many people with their dogs and i had Ribba with me so did the above and then reduced planned session to 2 times through

2 x
670
jog 100
400
jog 200
200

Max HR 189 - ave 146

08-09-2008, 10:32 PM

08.09.08

Row 20 minutes HR around 110 bpm

MMA - wrestling drills - finish with 2 x 2 mins alternate GnP from the mount/from the bottom and then 5 minute spar, light punches/kicks focus on take downs and GnP. Trained with the pro and it was bloody hard, taken down a lot

10-09-2008, 10:48 PM

10.09.08

09.09.08 was a rest day and i felt pretty buggered after monday MMA

Anyway today

WU - hip stuff, bridging, band side walk, 4 x 10 x 30 DL - 30 seconds rest

4 x 6 x 50 BB jump shrug
5 x 3 x 50 power clean
5 x 3 x 50 front squat (heels on 5kg plate)
5 x 4 x 40 power clean & jerk

reps throughout the session generally felt nice n smooth

6pm

MMA - kicking, striking drills, Bas CD with the pads

5 x 3min half rat power spar, copped some good leg kicks early and then a knee in the nuts stopped me in my tracks but last 3 rounds turned into good hard spar. Felt buggered but almost euphoric at the end of this session - this is why i love fight training

13-09-2008, 06:21 PM

12.09.08

Liked the look of some of the drills another poster had used so did similar

12 reps per minute of KB exercise with 8 burpees per minute in between

DH swing, L Swing, R Swing, L snatch, R snatch, L Jerk, R Jerk, L/R OA Squat press (6 per side), MP L/R (6 per side), snatch 6 L/R then plank for remainder of minute, 6 L/R floor press then plank for remainder of minute, Seated twist,

13.09.08

WU include 10 mins row & hip/shoulder mobility

4 x 10 x 30 shrug jump
4 x 8 x 30 hang high pull
2 x 6 x 30 snatch press
2 x 6 x 40 snatch press
4 x 4 x 40 snatch
DL 2 x 6 x 70, 2 x 4 x 80, 2 x 3 x 90, 2 x 2 x 110 (had to use alternate grip)
1 x 4 chins, pull ups, alternate grip, alternate grip, switch grip
ring rows 4 x 6

14-09-2008, 07:43 PM

14.09.08

08.30 AM

Jog - 30 minutes
ave HR 132

3.30pm

Wearing mouthguard
10 x 3:00/:30 heavy bag

3 x
LCC&J 5 L/R 24kg
20 x 25kg sandbag rotations
10 GHR
20 heavy sledge on tyre (10 L/R)
5 kipping burpee
30 sec plank feet on keg elbows on swiss ball

15-09-2008, 11:50 PM

15.09.08

4pm - C2 20 minutes - last 5 minutes 1225 metres

6pm MMA - grappling drills - sparring 4 x 3 minutes - got smashed

Very tired now (9.50pm)

17-09-2008, 11:17 PM

17.09.08

I had my first cup of coffee ever today at 10am and was still feeling it at 4 pm
C2 10 minutes = 2264 metres
4 x
swing 10 L/R
clean 10 L/R
snatch 10 L/R
1 min rest

6pm

MMA - kicking & striking drills. 4 x 3 minutes stand up sparring

19-09-2008, 09:15 PM

18.09.08

530am
20 minute jog

19.09.08

530am
20 minute jog

330pm

Row - 0-5:00 = 979m; 5:01 - 10:00 = 1181; 10:01 - 15:00 = 1275m; 15:01 - 20:00 = 905m

3 x 15 DH swing
3 x 10 L/R swing
5 x 5 L/R LCC&J

5 x 35secs per hand snatch = 5 mins 50 sec
5 x 35secs per hand C&J, snatch = 5 mins 50 sec

20-09-2008, 05:13 PM

20.09.08

0800

C2 5 minute warm up; 5 minute with power breath on setting 1; 5 minute with power breath on setting 2

0930

5 x 10 x 30 BB jump shrug
5 x 5 x 40 hang power clean
5 x 3 x 40 power clean
5 x 3 x 40 split jerk
5 x 5 high box jump

21-09-2008, 09:29 PM

21.09.08

815am
30 min jog; Ave HR 143, Max 164

330pm

8 x 3:00/:35 heavy bag (every second round using power breath on level 1.5)

2 x (using powerbreath on level 1.5; had to take it out a couple of times)
10 burpees
10 GHR
10 22kg BB behind neck press
20 25kg sbag rotation
10 jacknife push ups
10 SB rollaway
5 kipping pull ups
30 secs plank - feet on keg elbows on SB

23-09-2008, 10:59 PM

22.09.08

4pm

C2 5 x 500/1:00
1 = 1:44:20
2 = 1:44:70
3 = 2:23:50
4 = 1:45:60
5 = 1:49:70

For about an hour after this i felt like spewing - very unusual

6pm
MMA - Take down, grappling, 3 x 3 min take down, grapple spar

23.09.08

2 x
2 x L/R windmill 24kg
GHR x 10
gorilla ups x 5
SB rollaway x 10
Keg rotations x 20
30 sec plank keg & ball
10 L/R single leg raise
Crunch x 50
Round body pass x 10 L/R x 24kg

24-09-2008, 10:06 PM

23.09.08

5.45AM

24 minutes jog with 5 x 50 75% sprint
Av HR 123; max 155
bwt squatting, lunging

4pm
16 mins OALCC&J - switch every minute 8 rpm

6pm
MMA - kicking striking drills; 5 x 4 min full contact sparring; last round take downs-got schooled

26-09-2008, 10:34 PM

26.09.08

330pm

all with 16kg kb

warm up - mobility stuff, 3 x 10 DL, 3 x 5 L/R OA swing into high pull

8 x 1 min L/R Snatch - alternating every minute
approx 12 reps per minute per hand
forearms smoked, some sloppy reps toward the end

5 min rest

6 x 400m C2 rower - rest = however long it took training partner to finish his 400 - generally 1:40 after changeover and reset logcard. Ive mistakenly recorded the 500m times off the logcard. They were all around the 1:40 mark. At the end of this training partner and i were both on the floor and took a good 30-45 minutes before i could seriously contemplate driving home

26-09-2008, 10:35 PM

28-09-2008, 06:09 PM

28.09.08

clubbell stuff

24 kg kb
5 x 10 L/R 1 arm swing
1A LCC&J 5 x 5 L/R
10 x 3 bodyweight pull ups
3 x 3 windmill
3 x 3 1A OH squat

29-09-2008, 10:50 PM

29.09.08

WU swings & snatches with 16kg kb

3pm
4 x 8 x 30 high pull
10 x 3 x 50 power clean
10 x 3 x 40 split jerk

6pm
MMA 1 hr
poxy push up & crunch warm up - hello shoulder injurys
kicking/knee drills
GnP drills
Pad drills
2 x 3 rounds BAS
3 x 5 minute full contact sparring

Observation- noticed over last few weeks that kicking feels crisper following oly lifting session

03-10-2008, 12:12 PM

30.09.08

MMA 1 1/2 hours

01.10.08

3pm
30 x switch swing x 16kg
30 x switch swing x 20kg

5 x 5 x 30 snatch balance ( i think thats what theyre called)
5 x 5 x 40 power snatch from knees
4 x 5 x 40 power snatch from floor

6pm
MMA 1 hour

02.10.08

C2 rower 10 mins very light
45 mins foam roller, tennis ball, The Stick,
Messed around with a few 32kg swings, 1A jerks (although for me 32kg 1AJ certainly isnt messing around...its dangerous)

MMA 75 minutes. 40 Minutes sparring - 6 minutes on 3 minutes off. Feeling a little jaded (looking forward to back off week next week) and sparring someone who youre not allowed to punch or kick in the head certainly makes things interesting

05-10-2008, 12:39 PM

03.10.08

31 min run around Rec ground bitumen, easy pace, average HR 139bpm. One hard lap HR 173

07-10-2008, 11:22 PM

06.10.08

renovating, tearing down walls, thats enough

07.10.08

7am - 20 minute jog

renovating all day

5pm

100 switch swing
4 x 5 L/R x 20kg LCC&J
4 x 10 1A jerk (switch after 5 L/R)

2 x 5 1A Jerk L/R, 2 x 5 OALCC&J x 20kg then straight onto the 16 and repeat

08-10-2008, 10:42 PM

still doing renos

gyprocking 3 metre walls & ceilings, much OH pressing

arvo 20 mins jog 200, run 200, sprint 200
messed around with 24kg kb hold in rack, c&j with OH press
i think i will try the fartlek type wo with a 24kg kb waiting at the end of each sprint then then hold in rack while out of breath

10-10-2008, 09:45 PM

10.10.08

1230
WU - jog, mobility drills

4 x
run oval lap (approx 700m)
21 x 24kb swings
15 squat thrusts
10 jacknife push ups
av HR 156. Max 176.
1 = 4:58, 2 = 5:22, 3= 5:05, 4 = 6:04
at end of last round immediately finished with 4 x 30 sec L/R rack hold with 24

after 10 min cool down felt awesome

11-10-2008, 07:00 PM

11.10.08

8am
jog 30 minutes with some pull ups & push ups along the way
15 minutes clubbell stuff

3pm
24kb WO
30 OAJ (switch hands every 5 reps)
18 OALCC&J (switch every 3 reps)
30 OAJ (switch every 3 reps)
18 OALCC&J (switch every 3 reps)
5 x 3 x 2 x 24 jerk alternating with 3 x pull ups

12-10-2008, 10:10 PM

12.10.08

8am
run beela road to chicane run hard up every hill

330pm
10 x 3 x 2 x 24 front squat
3 x 12 x 24 floor press
3 x 8 x 24 hip belt squat
3 x 12 x 24 renegade row
2 x 60 calf raise
gravity boots

15-10-2008, 12:56 AM

14.10.08

75 switch swing

3 mins OALCC&J x 16kb = 14 L + 14 R
3 mins OAJ x 16 kb = 14 L + 14 R
2 x 10 L/R OAJ
1 x 5 L/R OLCC&J
Not putting bell down

48 OALCC&J x 24kb - switch every 3 reps

3 x 12 x 24 hip squat belt
5 x 4 x 4kg pull ups

3 x 16 x 24 Extended press
3 x 16 x 24 Renegade row/bear walk

Closed eyes figure 8s and round body pass

17-10-2008, 11:23 PM

15.10.08

15 mins C2
mid 5 mins power breath on 1.5

MMA - 1hr - got kicked in the head by a new guy. New guys suck - you go easy with em, they shit themselves and tend to hurt people. Anyway no real damage except the following day had a very bad headache, so bad i left work early and was at home asleep by 3pm. Maybe just a coincidence.

17.10.08

Headache very mild
clubbell and mobility stuff
80 x switch swing x 16

DH swing 3 x 15 x 32
High pull 5 x 5 L/R x 32

10 L/R snatch x 16

5 x 30 secs L/R snatch x 24
L = 5, 5,3,4,6
R = 5,5,5,5,6

7 x 30 secs L/R snatch x 16
8 rp30secs both hands

Hard run 20 mins
Max HR 208
Ave HR 151

20 mins jog, walk, stretch

21-10-2008, 11:45 PM

18.10.08

Playing around with hip squat belt
1 x 12 x 24
1 x 12 x 28
6 x 12 x 32

ab wheel rollout 3 x 8

5 x 5 L/R x 16kb kneeling press

19.10.08

20 min jog
6 x 2:30/:30 heavy bag
3 x 6 x 1:00 drills - rest 3 minutes between sets
drills included burpees, heavy bag knees & hands & feet & elbows, kb swings

20.10.08

4 x row 500m, 20 MB slams, 20 x 24 D/Hswings
MMA 1 hour - 2 rounds bas on pads, then light grappling drills, very low intensity

24-10-2008, 12:12 AM

22.10.08

5.30am
jog 10 minutes
2 x 100 switch swing
1 x 3 L/R chest opener windmill

6pm
MMA 1 hour - pads, grappling, sparring

23.10.08
4 x 10 x 32 hip squat belt
4 x 6 L/R bear walk 2 x 24 and 32 hip belt

4 x 6 L/R x 32 1 leg DL
4 x 8 L/R 2 x 24 guard attack

5 x 3 x 8kg pull ups off patio bearer
5 x 3 x 2 x 24 jerks

4 x 8 x 16+orange band DL - curl hold

27-10-2008, 11:09 PM

24.10.08

8 x 2:30/:30 heavy bag

6 x 1:00 heavy bag drills
3 minute rest
6 x 1:00 heavy bag drills
3 minute rest
6 x 1:00 heavy bag drills

25.10.08
AM
3 x
Row 2000m (easy 500, hard 500, easy 500 hard 500)
10 L/R LCC&J - holding in rack for 5 secs

PM
120 snatches 8 minutes - nice n easy

26.10.08
mess around with hip squat belt @ 32kg
3 x 30 x 2 x 16 extended floor press
pull ups 10, 8, 6, 4

40 minute easy run - focus on being loose through hip and shoulders - hard to start but cruised once started

27.10.08

R hip sore.

1 hour very light pad drills

20 minute stretch

31-10-2008, 08:21 PM

29.10.08

5pm
KB class used 16 and completed kb drills with participants - low intensity
6pm
1hr MMA - hands only - low intensity

31.10.08

20 minutes shadow boxing
5 minute rest
4 x
lap of oval
push up on logs, swing legs through, swing legs back x 8
bear walk with 2 x 24 x 20 metres
approx 19 minutes

3 minute rest

4 x car push 25 metres, Rest = HR return to 130 bpm

2 minute rest

2 x 1 minute 2 x 24 rack hold = tough

01-11-2008, 10:06 PM

01.11.08

9.30am

row 5 minutes

1 min swing L/R x 16
1 min DH swing x 24
1 min DH swing x 32

2 x
1 min L/R x 16 OALCC&J
1 min rest
1 min L/R x 24 OALCC&J
1 min rest
30 secs L/R x 32 clean
1 min rest
30 secs L/R x 32 clean
1 min rest
1 min L/R x 24 OALCC&J
1 min rest
1 min L/R x 16 OALCC&J

4 x 8 x 30 seated BB press
4 x 8 x 30 upright row

4 x 400 row (level 7) work/rest 1:3
1= 1:27
2 = 1:24
3 = 1:34 (used arms only)
4 = 124

5pm
3 x 8 ab wheel roll
3 x 10 L/R orange band side bend
3 x 8 orange band/12kg curl
3 x 20 keg rotations
5 L/R Jandas
60 secs L/R side plank

02-11-2008, 11:39 PM

02.11.08

am

20 minutes swipes. mills and other stuff with clubbells
supposed to be an easy hill run. as got going felt very good so pushed a little

average hr 157
max 180

out in 17:16 back in 16:02 (hit the wall 3/4 way up final hill back into town)

pm

clubbells
4 x through a circuit - dont know what the exercises are called
shadow boxing

07-11-2008, 11:30 PM

3.11.08

MMA - 1 hour wrestling drills

04.11.08

cortisone in R QL
massage

05.11.08
some kb stuff as part of class

MMA - 1 hour striking drills - 3 x 3 min light spar

07.11.08

8 x 3:00/1:00 heavy bag

3 minutes rest

10 x
sledge 10 L/R
15 x 24kb DH swings (form felt poor)
10 burpees
19:06

5 minutes

4.02 km run
first 3km 11:09
last km 5:56
felt awesome for first 3 k's. loosest i have felt whilst running for maybe 12 months. stride length good, R hip loose and not favoured dog struggled to keep up.
Max HR 174 Ave HR 164

stretch, gravity boots

09-11-2008, 10:30 PM

08.11.08

3 x 400 C2 - 1:00 rest - setting 4
1:56
1:58
1:50

3 x 400 C2 - 1:50 rest
1:55
1:156

legs are dead - yesterdays session took more out of me than i thought. Felt ok but legs went to lead very quickly

4 x 10 x 30 seated press
4 x 4 depth jump - off small box onto large box
last set hop onto small box - depth jump - onto large box

4 x 4 L/R split jerk with 16
4 x 6 clap push up - feet come off ground

Other than C2 rower session felt good -

09.11.08

am
29 min jog
Average HR 123 (max 138)

pm

3 x 8 x 2 x 24 push up - renegade row

3 x 8 Sbag C & J x 26 - 28.25 - 31.05
Pull up off verandah 5 - 6 - 7

3 x 8 Sbag snatch x 31.05 - 28.25 - 26
Pull up off verandah 7 - 6 - 5

100 kicks left/right
Practice
L/R
L - R elbow
Lead elbow - R elbow

mess around with waiters press

11-11-2008, 06:17 PM

10.11.08

Few snatches, swings with the 16

1 hour MMA - grappling - hard - almost spewed on the drive home

14-11-2008, 08:45 PM

12.11.08

KB class - joined in some snatch & swing - snatch drills

MMA - striking/kicking pads - 5 x 2 min spar

14.11.08

Mobility stuff

OA swing x 16
2 x 5 ,4,3,2,1 L/R

OA swing x 24
2 x 5 ,4,3,2,1 L/R

1 x 35 secs L/R with 24
Jerk @ 8 rpm, Snatch @ 8 RPM, Clean @ 18 RPM, LCC&J @ 8RPM

1 x 35 secs L/R with 24
Jerk @ 8 rpm, Snatch @ 8 RPM, Clean @ 18 RPM, LCC&J @ 8RPM

1 x 35 secs L/R with 24
Jerk @ 10 rpm, Snatch @ 14 RPM, Clean @ 20 RPM, LCC&J @ 8RPM

2 x 35 secs L/R with 16
Jerk @ 18 rpm, Snatch @ 24 RPM, Clean @ 24 RPM, LCC&J @ 10RPM

2:20 rest between sets

having trouble with jerk on left

8 x 2:35/:35 heavy bag - High Intensity

3K run 11:50
max 171 - ave 156

16-11-2008, 10:48 PM

15.11.08

16KB snatch from bench
1 x 3 L/R
Push press 3 x 6 x 40
Power Clean 3 x 6 x 50
BP 3 x 6 x 50
BB bent over row 3 x 6 x 50
BP iso hold 5 secs at press and 5 secs just above rack pins 3 x 3 x 50
30 sec yielding pull up over 20 secs - short for time so super set with orange band DL - bi curl with 16 - squat
BB Behind back shoulder shrug 3 x 15 x 40

massage 1 hour

16.11.08

am

28 min run with 10kg vest -

clubbells

OA swing with 16 5,4,3,2,1,1,2,3,4,5, L/R

1 x :35/:35 x 16kb L/R
Jerk 12rpm. Snatch 24 rpm, Clean 24rpm. LCC&J 12 RPm

2:20 rest

3 x :35/:35 x 24kb L/R
Jerk 12rpm. Snatch 18rpm, Clean 24rpm. LCC&J 10 RPm
Jerk 10rpm. Snatch 18rpm, Clean 24rpm. LCC&J 10 RPm
Jerk 12rpm. Snatch 18rpm, Clean 24rpm. LCC&J 10 RPm

2:20 rest between sets

2 x :35/:35 x 16kb
didnt count rpm - was low though as tired toward end

20-11-2008, 07:36 PM

17.11.08

did some of the kb class

MMA - 1 hou

18.11.08

Steve Cotter Ws

20.11.08

am

20 minute jog

pm
with 20kg
1 min DH swing
1 min L/R OA swing

2 mins L/R OAJ
2 mins L/R OA clean

10 minutes snatch - switch every minute - 86 reps
3 minutes rest
10 minutes jerk - switch every minute - 60 reps

10 deck squats
3 L/R 1 leg deck squats

mess around practising OA jerk

5 x on the minute x 10 L/R bounce on tyre hit with sledge hammer

22-11-2008, 09:42 PM

21.11.08

20 mins

run 120 metres
run up 20 steps
alternating step push ups x 8 - jog rest of way down
run 60 metres
bear walk 2 x 24 x 14 reps
run 60 metres
jump over fence 10 times
5 kipping pull up
completed 5 reps plus run 120 metres

8 x 3:00/:35 heavy bag

22.11.08

AM

row 5 minutes
3 x 60 BB jump
1 x 6 x 40 power clean
3 x 6 x 50 power clean

4 x 6 x 40 push press

4 x 8 x 50 bent over row
4 x 8 x 50 BP

1 x 15 x 50 BB shrug
2 x 15 x 70 BB shrug

3000m row
alternate 500 @ 1:50/ 500 @ 2:30

PM

1 min rest between all sets/exercises

1 leg deck squats 3 x 3 L/R

3 x 1 min
2 x 16 front squat
2 x 16 guard attack

3 x 1 min Hip squat belt 2 x 24

3 x 1 min Jerk 2 x 16

3 x 1 min GHR alternating row 2 x 16

24-11-2008, 10:39 PM

23.11.08

band workout

24.11.08

15 minutes C2 = 3220 metres
3 x 5 L/R swiss ball toe tap
3 x 10 L/R x 5kg med ball wall slam from iso squat position
3 x 10 swiss ball pike
3 x 10 L toe tap, pike, skiers, R toe tap

2 x 5 L/R snatch from dead
2 x 5 L/R split snatch

few swings, jerks and then 10 minutes of kb DH swing, clean L/R, Jerk L/R, LCC&J L/R, DH swings, snatch L/R -1 min per exercise

27-11-2008, 10:15 PM

25.11.08

20 min jog
10 mins heavy bag

26.11.08

OA Jerk x 20 = 4x 7 L/R
PC 4 x 6 x 40
PP 4 x 6 x 40
superset as short for time

5 x 20 x 5kg med ball twist

40 minutes later

3 x 400 row @ 1:20
5 x 15 x 70 BB shrug

1 hour MMA drills
20 minute spar - 6 minutes work/3 mins active rest med ball exercises

28-11-2008, 11:02 PM

28.11.08
wu including 5 x 20 swing L/R x 20kg

3 x 1:30 L/R OALCC&J x 20kg
72 reps
rest 5 mins
3 x 1:30 L/R snatch x 20kg
140 reps
rest 5 mins
5 x 2:30/:30 heavy bag
rest 5 mins
1 x 2:30/:30 of each of the following
bear walk 2 x 24
push up over med ball
farmers walk 2 x 24
7.5kg med ball pullover crunch
5 min rest
15 minute very light jog

trigger point work on psoas, ql, glute med

30-11-2008, 07:27 PM

29.11.08

1 x 2:30 L/R OA swing x 16kb
12 x 5 L/R split snatch x 16kb
3 x 10 SB neck extension
1 x 8 x 70 rack pull from 3rd pin from bottom
2 x 6 x 110 rack pull from 3rd pin from bottom - grip failing (callouses ripping)
3 x 10 x 70 power shrug
3 x 8 + 8 2 position db shrug with 16kb
3 x 8 x 40 sumo deadlift shrugs

30.11.08

1 x 3- 7 L/R OA swings
1 x 8 - 10 L/R OA swings
3 x 10 L/R OA clean x 24 kb - no rest
3 minutes rest
2 x 4 x 5 L/R OAJerks x 24 kb - 3 minutes rest between sets = 80 reps
5 minutes rest
2 x 2:00 L/R LCC&J x 20kb = 8 mins @ 30 L/R = 60 reps
5 minutes rest
100 kicks on heavy bag
2 minutes rest
3 x
20 kicks L/R
12 L/R bear walk with push up after each row
20 pullover 7.5kg med ball crunch

4.5k run 18:44

05-12-2008, 09:12 PM

01.12.08
MMA & BJJ - 2.5 hours

03.12.08
3 x 8 x 40 jump shrug
2 x 6 x 40 hang clean
2 x 6 x 40 power clean
4 x 4 x 40 power snatch
3 x 10 SB neck extension
1 x 8 x 80 rack pull from 3rd pin from bottom
1 x 6 x 110 rack pull from 3rd pin from bottom
1 x 6 x 130 rack pull from 3rd pin from bottom
3 x 10 x 70 power shrug
3 x 8 + 8 2 position db shrug with 16kb
3 x 8 x 40 sumo deadlift shrugs

MMA

05.12.08

6 x
670m run
30kg sandbag burpee - clean & press

30kg sandbag
lunge and squat jump across oval - alternate between the two exercises every 12 reps

5 x 5 kipping pull ups on thick flying fox bar

08-12-2008, 11:01 PM

07.12.08

Comp against finland - 157 lcc&j with 20kg
pulled up poorly, feeling tired, sleep has been limited of late, stress of work and noise at factory :twisted:

pm

band workout at oval
sandbag lunges, tyre flips, sledge on tyre, car push, renegade rows, kblunge press, amongst others

08.12.08

am very sore today through thoracic region, L sternocleidomastoid, left shoulder. Cortisone in QL has worked a bit so thats a plus.
Wasnt going to train today but no gi comp in 2 weeks so 1 hour grappling, got smashed by a 100kg opponent a couple of times and felt it through thoracic

will get into some trigger point work tomorrow

13-12-2008, 11:24 PM

10.12.08

deck squats x 10
1 leg deck squats 3 x 3 L/R
Split snatch 5 x 5 L/R x 16kg
AB crunch with 7.5kg med ball 3 x 20
Hip squat 3 x 15 x 48
SB Toe tap 3 x 20 (10 L/R) - last set moved leg out wide so foot at hip height
3 x 12 x 12kb SB pullover
3 x 12 SB neck extension

11.12.08

10 x 5 kipping pull ups
5 x 2 L/R one arm reverse row from flying fox bar

12.12.08

15 x 2:30/:30 heavy bag
2 x 5 x 5 L/R snatch = 100 snatches

13.12.08

AM
3.5 k jog

PM
pretty warm today
50 x burpee - dead snatch - H2H - snatch - jumping towel pull up 3 secs eccentric - 16 minutes
walk from home down george ave,around footy ground and back up somers rd with 16kb hanging from towel behind back, triceps extension as often as possible - put bell down once

16-12-2008, 10:13 PM

14.12.08

am
jog

pm

band workout
very warm
various drills

15.12.08

4pm
15 minute row
ab work on the swiss ball

6 pm
MMA - drills and sparring
very flat and tiring quickly during sparring
cork or some other form of muscle damage in vastus medialis

18-12-2008, 11:25 PM

17.12.08

swiss ball stuff for about 20 minutes

MMA - 45 minutes - left sparring alone as feeling tired

18.12.08

1 - 10 of
burpee, KB snatch, towel pull up
5 x 10 reverse row
5 x 10 push ups on about 60-70 degree ramp
10 - 5 of
burpee, kb snatch, reverse row

22-12-2008, 12:01 AM

19.12.08

1 hour of band training, video for web site, failed again. Try again next week
Was bloody hot and bloody hard work

21.12.08

OA swings x 20
1 - 5
5 - 10

High Pull - x 20
3 x 5 L/R

3 x 1 x 20 Windmill
3 x 2 x 20 TGU

3 x 1 x 20 TGU - Windmill

3 x 5 x 20 TGU - sit up only

3 x
15 x 32 DH swings
10 x L/R OA swings
30 secs rest between sets

2 x OAJ
1 set =
1 x 32
2 x 24
4 x 20
8 x 16
No rest moving to new weight
1 minute rest between sets

1 x OAJ
2 x 32
4 x 24
8 x 20
16 x 16

29-12-2008, 11:42 AM

22.12.08

am - 10k run - 40 minutes

pm 10 k bike ride

23.12.08

ab workout
SB crunches, ab rollaway, hanging knees to elbow, GHR, Sb toe taps, SB pikes, planks, side planks,
standing elbow to knees

24.12.08

3k run

heavy bag 8 x 2:30/:30

26.12.08

8 x 2:30/30 heavy bag

3 x 8 x 30kg sandbag
pull throughs
clean
shoulder - lunge (4 L/R)
C & P
Snatch

27.12.08

3k run

8 x 2:30/:30 heavy bag
2 x :30/:15
heavy bag/burpees
heavy bag/OA swing
heavy bag/ OA swing
40 kg sandbag TGU/ heavy bag
40 kg sandbag TGU/ heavy bag
20kg guard attack/ heavy bag
20kg guard attack/heavy bag

28.12.08

8 x 2:30/:30 heavy bag

3 x 10
watch set for 5 minutes, finish as quickly as possible, rest for remaining time

sprawl
7.5kg crunch
32kg swing
split jumps
GHR
40kg sandbag clean

trigger point stuff throughout the day

31-12-2008, 01:01 AM

29.12.08

3 x 10 x 20 L/R swing
3 x 10 x 24 L/R clean
5 x 8 x 24 clean squat
5 x 3 L/R 1 leg deck squat
3 x 8 + 5.3kg reverse row on monkey bars
3 x 8 + 5.3kg push ups on posts

30.12.08

am - few swings, OA jerks, side press

pm at beach

7 x
10 swings L/R with 16
swim (well sort of) 30 metres
run 30 metres

never swim and now i know why. i dont swim i do some floundering thingy and i hurt my chest :x

03-01-2009, 12:12 AM

31.12.08

am
4 k jog 25 minutes

pm
10 minutes rower
4 x 6 x 40
power clean from mid thigh
knees
floor
split jerk

iced legs, arms and shoulders

02.01.08
renovating and am feeling tired

am
2k jog
5 rounds BAS - 1 & 2 light, 3 & 4 hard (slipping instead of sprawl), 5 tuck jump instead of sprawl
nice way to start the day

pm
5 x 6 x 40kg keg stone lift
5 x 3 L/R x 24 split snatch

5 x
15 x 32 DH swing
10 kick
10 L/R sledge swing

5 x 5 bwt pull up on pergola

07-01-2009, 11:48 PM

04.01.09

3 x 8 x 30kg sandbag
pull throughs
clean
shoulder - lunge (4 L/R)
C & P
Snatch

05.01.09

am
clubbells 20 minutes

pm
7 rounds Bas CD

06.01.09

am
run 4 ks
1st k easy, 2 & 3 hard, 4th easy

pm

4 x 20 push ups
4 x 12 x 32 row
4 x 30 secs plank

3 x 8 x 2 x 16 clean, squat, press
50 L/R mountain climbers

2 x 12 x 2 x 16 floor press from bridge
2 x 12 L/R squat
30 secs slide plank

1 x 20 GHR

07.01.09

3 x
10 L/R swing
10 swing clean
run 400 metres

12-01-2009, 12:52 AM

08.01.09

Lost my WO book

09.01.09

1 x 3 L/R x 16 windmill
1 x 3 L/R x 16 bent press

5 x 5 x 32 L/R dead clean

5 x 3 x 40.5kg OA BB row

5 x 5 clap push ups - feet off ground

5 x 5 bwt pull ups
5 x 3 x 32 floor press

3 x 5 x 16 + orange band bi curl iso hold 3 seconds
3 x 5 x 16 towel tri extension iso hold 3 seconds

1 x 10 L/R x 20 jerk
3 x 10 L/R x 16 jerk
no rest

10.01.09

hill sprints - gravel track 1k out of town

4 x sprint forward jog down
rest 2 minutes
4 x sprint backward jog down
rest 2 minutes
4 x sprint forward, jog half way down, sprint back to top, jog down
rest 2 minutes
4 x sprint backward, jog half way down, sprint backwards to top, jog down
jog home

max hr 171, ave hr 152

11.01.09

6 x rounds Bas - sprawling today
5 minutes rest

Push ups 4 x 20 (tri, jacknifes, sonnons, hands on swiss ball)
4 x 8 L/R x 16kg one arm row from GHR
4 x 8 ab wheel roll outs from knees

clean, squat, press 3 x 8 x 2 x 16
mountain climbers x 50 L/R

kb floor press 2 x 12 x 2 x 24
bwt lunge 2 x 12 L/R
crunch 2 x 20 x 7.5kg med ball

GHR 1 x 20

18-01-2009, 12:20 PM

12.01.09

am

wu - swings & snatch with 16

4 x 10 x 48 hip squat belt
4 x 10 x bwt +8 GHR

6 x 4 x 40 keg lift

5 x
4 x 40kg sandbag clean, hold to chest, squat a2g
10 x 32kg DH swings

pm
2 x
8 x hanging shoulder retractions
14 x SB toe tap
10 x slasher + halo with 16
10 swings
10 SB crunch
10 L/R skiers
4 L/R janda + press with 16

14.01.09

7 x rounds Bas

3 x
Snatch x 5 L/R with 20
140 skip rotations
Sandbag C &P x 35kg x 5
50 double unders
5 x TGU L/R with 20
140 skip rotations
25 L/R sledge on tyre
50 double unders
10 x inch worm, push up, inch worm, 2 x 16 clean & press
2 minutes rest

15.01.09

5 L/R clean - 16,20,24,32

5 x 5 bwt kipping pull ups
5 x 5 frog clap push ups

5 x 5 floor kip

6 x 3 L/R OA BB row x 40.5kg
6 x 3 L/R x 32 extended floor press

16.01.09

7 x rounds Bas

17.01.09

3 hr KB workshop

21-01-2009, 12:11 AM

18.01.09

7 x Bas - went hard

30 kg sandbag clean & press
run 30 metres
burpee
1 rep run 1 rep run, 2 rep run 2 rep run and so on up to 10 reps
under 20 minutes

19.01.09

messed around with light kbs

20.01.09

throughout the day light shoulder stuff

5pm
20 minutes mobility stuff and various kb swings
6 x 6 x 40 hang (from knee) clean
2 x 6 x 80 DL
4 x 6 x 90 DL
4 x 5 bwt pull ups

18-03-2009, 11:41 PM

geez...i thought maybe someone was asking "hey jamie where you been..hows training going?" sad it was just spam

DrosophilaT3

19-03-2009, 06:34 AM

arguments on link http://sourceradix.com/h25.html

Emily

19-03-2009, 10:33 AM

Hey Jamie,

how's the training going?

I care ;)

22-03-2009, 08:21 PM

oh thanks emily...thats a lovely touch.

Training is going well, strength phase at the moment and i bloody hate it!

I am a little of wary of posting logs online now as i think some posts were lost in transformation, so i am recording on good ol fashioned paper.

Unfortunately, I dont have time to keep 2 logs at the moment.

13-04-2009, 04:38 PM

04.04.09

3 x 8 x 30 BB jump shrug
Hang clean from knees - 1 x 5 x 35, 1 x 5 x 40, 1 x 5 x 45x 1 x 5 x 50
Power clean - 4 x 5 x 50
Split Jerk - 1 x 5 x 30, 1 x 5 x 35, 1 x 5 x 37.5, 1 x 5 x 40
BB Bent over row - 1 x 15 x 35, 1 x 8 x 55, 1 x 8 x 60, 1 x 8 x 80

Row 4 x 400 with 1:30 rest between sprints

05.04.09

Hill run
13:44
max HR 173, Ave 160

07.04.09

3 x 10 x 30 BB jump shrug
Hang clean from knees 1 x 5 x 40, 1 x 5 x 45, 1 x 5 x 47.5, 1 x 5 x 50
Power clean 1 x 3 x 50, 1 x 3 x 52.5, 1 x 3 x 55, 1 x 3 x 57.5
Front squat 3 x 10 x 40 (kept light as wrists sore)
DH swing x 32kg 5 x 10 - 30 secs rest

4
x 10 (5 L/R) x 32 clean
x 10 ring push ups

Tornados 2 x 2 L/R
Box muscle up 5 x 5

3 x 1 min pad combos

1 x 10, 1 x 20, 1 x 35 plate push up and back mats

8/4

KB stuff for 20 minutes
MMA 1 hour
Got KO'd from an errant head kick during kick drills on the pads

09.04.09
Doughy
PNF session at lunch time - through hips and low back

BB shrugs 5 x 6 x 40
DL Snatch grip 1 x 12 x 40, 1 x 10 x 60, 1 x 10 x 70, 1 x 6 x 90
Ring Row 1 x 8 x bwt, 2 x 8 + 20kg, 1 x 8 x bwt

Stronger grip shoulder press 1 x 6 x 15, 1 x 6 x 17.5, 1 x 6 x 20x 1 x 6 x 22.5
Bulgarian split squat 4 x 6 L/R bwt

3 x
10 x 40 kg BB ab crunch in power rack
10 swiss ball pike
10 reverse hyper on swiss ball

10.04.09

hill run (to final hut)
13:31
max hr 178, ave 166
13:05 (down)
max HR 166, ave 136

11.04.09

KB workshop (these are hard work)

12.04.09

Hill run (to final hut)
13:31
max hr 176, ave 162
4:45 (down to gate)
max 148, ave 139
8:40 (back to top)
max 173, ave 169
13:56 down
max 164, ave 148

was unseasonally hot today, howling easterly, very oppressive
found an old building frame today so now have place to do some chins etc once at the top

13.04.09

1 x 3 minutes shadow boxing
6 x 3 minutes BAS CD - 1 minute rest between rounds, before each round starts either 10 x 2 x 16 LCC&J or 10 L/R x 20 kg snatch (from P Sbirakos blog - tough gig Pete)

3 x
10 x Hanging knees to elbows
10 x reverse hypers
5 x SB pike, R toe tap, pike, L toe tap, pike
10 x kneel, jump onto SB, kneel, jump off
10 x push up position, collaps onto SB, bounce back up and stabilise in push up position
10 x L/R SB skiers
5 x 16kg L/R kb slasher, halo, squat, load hamstrings, deck squat
10 x L/R med ball swing supine on swiss ball
10 x gravity boots touch toes

16-04-2009, 11:14 PM

15.04.09

high pull 3 x 10 x 40
Hang clean - reset every rep - 1 x 5 x 45, 47.5, 50, 52.5 (1 min rest)
(2 min)
PC 1 x 4 x 52.5, 55, 57.5, 57.5 (1 min)
(2 min)
DH swing 6 x 10 x 32 (20 secs rest)
(1 min)
BB row 1 x 8 x 60, 65, 65
(2 mins)
Dead clean & jerk 5 x 1 L/R x 32
LCC&J 5 L/R x 24
LCC&J 4 L/R x 24
LCC&J 10 L/R x 16
(2 mins rest)
Repeat

16.04.09

Heaps of glute stuff

Hill run - aiming for sub 13 min
13:03 max HR 178, ave 162
descent 12:10 max hr 158, ave 127
drive home
walk to oval

5 x
10x 6kg MB toss, catch, jump, toss
5 x kipping pull up

walk home

7 x 5 L/R x 16 snatch

wanted to test QL out - working well
some tightness following session
feeling good 6 hours later - awesome

19-04-2009, 10:39 PM

17.04.09

usual wu plus extra glute stuff

am
3 x 8 x 30 BB jump
5 x 6 x 30 snatch balance
1 x 5 x 35, 37.5, 40 snatch- pulling from knees, reset each rep
1 x 4 x 40, 42.5, 45, 40 snatch

pm
6 x bas cd, before each round one of the following 5 L/R x 16 split snatch, 10 x 16kg double snatch, 10 L/R x 20kg snatch

QL feeling good

18.04.09

feeling tired
hill run
heaps of glute stuff before
1st climb = 13:09 HR Max - 176, ave 163
down to gate = 8:25 M = 165 A = 138
2nd climb = 9:28; M = 161, A = 160 - really struggled, hip & back aching, glutes gone
4 minute rest
Down to gate = 7:29; M = 141, A = 132
3rd climb 8:49, M = 174, A = 165 - felt much better
All the way down = 14:44; M = 165, A = 133

stretch to finish, heavy focus on hips, back tight & aching afterwards, couple of hours later good

19.04.09 - rest - back good

20-04-2009, 10:04 PM

20.04.09

drove to perth and back

wu = usual; had to do a little extra glute stuff as lower back playing up from drive

5 x
5 L/R dead clean 32 kg KB, preferring from dead as with this weight i feel too much in RQL
30 secs rest
3 L/R x 32kb jerk (not sucking L shoulder in)
60 secs rest

5 x 1 min/30 secs rest
2 x 16 LCC&J @ 6 rpm

2 x 1 min/30 secs rest rack hold
2 x 1 min/30 secs OH hold

5 x bas rounds

2 x
5 L/R 1 leg raise
10 x 7.5kg MB crunch
10 L/R orange band side bend
60 secs plank
30 secs L/R side plank

22-04-2009, 12:55 AM

21.04.09

QL is on fire this morning, making me angry and testy. Decide to complete todays scheduled hill run as its to be the last before Saturdays run

Heaps of glute stuff to warm up and its still achey

First climb took 19 seconds off of PB - now 12:42 - max hr 178 ave = 163

Was really aiming to beat PB on Saturday, todays run came as a bit of a surprise, hopefully havent peaked too early

Leading into this month i had really dropped off the conditioning work since the start of the new year so to take 19 seconds off of PB after 3 months of little running did surprise me.

I put some pictures of the hill here

http://sites.google.com/site/westernkettlebells/Home/training-venues

22-04-2009, 11:12 PM

22.04.09

5 x 1 min L/R - 1 min rest x 16 kg snatch @ 18RPM

3 x 1 min L/R - continuous x 20 kg snatch @ 6 RPM (was aiming for 10 minutes work here)

Pull ups x bwt 6, 3
Chin ups x bwt 6, 3
Kipping clapping pull ups x 3

started out feeling Ok today with the plan being to work up to sets of 24kg snatches, fatigued very quickly and decided to cut the session short, just feeling tired

24-04-2009, 08:54 PM

24.04.09

wu including 1 leg rack holds and other glute activation, foam roll upper back, club bell drills

DH swing x 20kg - 10, 15, 20, 25 - 30 secs rest between sets

LCC&J -
6 x
30 secs L/R
32kg @ 6rpm
24kg @ 8 rpm
20kg @ 8 rpm
and then 2 x 16 @ 6 rpm 1 minute
rest 2 mins

the 32 is hard work and lock out is a little sloppy at times. Im enjoying the major focus again being on the bells though. Looking to start really increasing output

3 x
8 x 7.5kg med ball pull over crunch
8 x L/R bird dog
8 x ab wheel rollout

25-04-2009, 10:33 PM

am

hill run

12:10 (PB) Max HR 182 Ave 165 - surprising as had very little sleep, and ran 3 hours after rising and had nothing to eat - still plenty of room for improvement but i was bloody rapt with that time, really pushed hard

down in 12:34 max 165 ave 130

pm

snatch
2:30 L/R x 16 = 18 rpm
2:30 rest
2:30 L/R x 20 = 10 rpm
2:30 rest
2:30 L/R x 16 = 8 rpm - focussed on OH lockout

2 x
20 L/R 2 x 16 guard attack
15 L/R x 24 bear walk
2:30 L/R 5.5kg sledge on tyre (1 = 178 reps 2 = L 70 R 50 - 2nd set hit hard section of tyre where no rebound)

stretching with band

27-04-2009, 07:30 PM

26.04.09

1 x 10 x 30kg sandbag push up, clean, press
2 mins x 6kg clubbell - what i will call freestylin' which is basically prancing (gracefully i might add) around the back yard swinging a clubbell and going with the flow
1 x 10 x 30kg sandbag push up, clean, press
2 mins freestylin clubbell
1 x 10 x 30kg sandbag push up, clean, press, OH lunge L/R
2 mins freestylin clubbell
1 x 10 x 30kg sandbag push up, clean, press, OH lunge L/R
2 mins freestylin clubbell

27.04.09

Clean 5 x 10 L/R x 20 kg
Jerk 2 x 16 x 2:30 - 1 rep every 10 seconds
Clean 2 x 16 x 2:30 x 2
LCC&J 2 x 16 x 2:30
Alternate between OH & rack - hold for 30 secs 2 x 16 x 2:30
LCC&J - 1 x 20 x 2:30 L/R

1 minute rest between sets - struggling in the rack

2 x 2:30 heavy bag
1 x 2:30 skipping

01-05-2009, 11:00 PM

29.04.09

snatch session

1:30 16 kg L/R @ 20 rpm
1:30
1:30 20 kg L/R @16 rpm
1:30
1:30 20kg L/R @ 13 rpm
1:30
1:30 16kg L/R @ 20 rpm
1:30
3:00 x 20kg = 40 reps
1:30
3:00 x 20kg = 51 reps
1:30
3:00 x 16kg = 30 reps

as is always the case grip/forearm is the limiting factor on the snatch

30.04.09

session with client - he likes me to train with him

BB power shrug 4 x 8 x 42.5

Power Clean 1 x 6 x 42.5, 47.5, 55.5, 55.5

DL 4 x 10 x 70
Bulgarian split squat 4 x 8 L/R

Plate twist lunge 1 x 10 x 10, 15, 20

Garhammars 2 x 20
Bird dog 1 x 10 L/R

01.05.09

QL a little noticable today

WU including DH swing x 16kg x 10, 15 & 1 arm swing x 16kg x 15 L/R, 30 L/R

LCC&J

1:30 x 16 L/R 15/15
1:30
1:30 x 20 x 17/17 - 1:30 x 16 x 15/15
1:30
1:30 x 20 x 15/15 - 1:30 x 16 x 17/17
1:30
1:30 x 20 x 15/15 - 1:30 x 16 x 16/16

Run 2k good pace around 4:00 km - walk/jog 400m - sprint 300m almost flat out

03-05-2009, 07:29 PM

03.05.09

hands and forearms are a little beat up so sandbag session

4 x 20 x 30 squat
4 x 50 x 30 squat jump
2 x 10 x 30 lunge L/R - alternating leg and moving sandbag to opposite shoulder every rep
3 x 16 x 30 sandbag pull through to shoulder, move round back and throw over opposite shoulder
5 x 3 minutes BAS
2 x 16 x 2 x 16 crunch with bell pressed out over chest, hold 2 secs
band stretches, crunches

3 x 10 ab wheel rollout

10-05-2009, 04:29 PM

04.05.09

OALCC&J

16kg 2 x 1:30 L/R @ 13 reps per 1:30

20 kg 5 x 1:30 L/R @ 10, 11, 11, 9, 11

Pull ups
3 x 2
3 x 3
3 x 2

06.05.09

feeling ordinary, very fatigued, legs are heavy

snatch

2 min sets - 1 minute rest between sets

3 sets x 16 kg hand switch every 5 reps = 28, 36, 35
4 sets x 20 kg hand switch every 5 reps = 22, 26, 27, 24
3 sets x 16 kg hand switch every 5 reps = 24, 25, 24

07.05.09

still feeling a little lethargic, have been in bed at 8.30pm last 2 nights

power shrug 3 x 8 x 42.5

power clean 4 x 6 x 42.5,

1 leg Hip extension foot on bench 3 x 10 L/R x 10kg
Box step ups 2 x 16kb in rack 3 x 8 L/R

Ring row 3 x 8
1 arm 16 KB bench press 3 x 8 L/R

08.05.09

Have been struck down with the dreaded man flu virus, only a male can comprehend the severity of this virus

09.05.09

Had to do something, so variation of WO posted by Emily

1 x pull up
2 x ab wheel rollout
3 x push up
4 x lunge L/R
worked up to 5 x and then back to 1, took time and pulled up ok

10.05.09

daughters boyfriend whipped one of these up for me (go to The Dominator link in navigation)

http://www.westernkettlebells.com/

im thinking of asking him if he wants to marry her

messed around with it down the oval - 10 x 2 minutes push, 1 minute rest, last 2 sets farmers walk during rest period

01-06-2009, 06:41 PM

Training has been haphazard due to student assessments so just training with whatever is available at the time

Am hoping to compete in masters athletics later this year, sprints & throwing events so am going to begin incorporating more run sessions- 2 per week, keep up with KB/GS x 2 per per week and hopefully at least one x oly lifting session per week. See how we go

12.05.09

still fluey

bb jump shrug 3 x 8 x 20

Hang clean 4 x 6 x 40
BB bent over row 4 x 10 x 40

Split jerk 4 x 4 x 40
Ring push ups - feet on SB 4 x 10

13.05.09

Light jerk session with the 20

15.05.09

Bas CD - 7 rounds going flat out

5 x 30 secs
skip - burpees - snatch L - heavy bag - snatch r - jumping pull up - sledge L - skip - sledge R

16.05.09

5 x 1 min L/R then 1 min rest

6L/8R; 8L/10R; 10 L/R; 13 L/R; 12L/13R

2 mins rest

5 x 1 min L/R then 1 min rest

10L/12R; 10L/13R; 10L/13R; 10L/12R; 12L/14R

17.05.09

R shoulder & neck tight; R QL a little tight

3 x 10 x 20kg DH swings
1 x 5 L/R clean 20, 24

4 x 10 x 2 x 16 KB front squat
1 x 6, 5, 4, 3, 2, 1 kipping pull up - 2 sec hold at top then eccentric 3 secs
4 x 10 x SB rollaway
4 x 10 x 2 x 16 SB chest press
3 x 8 x renegade row - upward dog - downward dog - hands always on KBs
4 x 12 x 2 x 24 shrug
4 x 1 min x 2 x 16 rack hold

18.05.09

3 x Gunslinger :45/:15 @ 20kg

Switch swing - Split Jump
Clean L - Jumping Js
Clean R - Jacknives
Snatch L - Skip
Snatch R - Buroees

20.05.09

1 min L/R snatch then 1 minute rest
16/16; 21/21/; 18/20; 17/15; 15/15; 14/12; 16/16; 16/16

1 min 2 x 16 front squat
10; 12; 11; 14

4 x 8 x 2 x 16 OH press

5 rounds Bas; before rounds 1 & 2 = 10 burpees; rounds 3 & 4 DH swings, round 5 50 double unders

22.05.09

3 x 3 L/R split jump
3 x 4 star jump

4 x
7.5kg med ball slam + 5kg weight vest
4 x pull up + 5kg vest
1 min rest

4 x 6 x clap push up (3rd set 4 double clap push ups)
8 x push up + 4kg vest

3 x 4 L/R x 16kb split snatch
3 x 4 L/R x 16kb split jerk

23.05.09

35kg Sandbag WO

3 x
8 TGU (4 L/R), 8 Front press, 8 bent over row, 8 clean, 8 push press, 8 L/R side lunge, 8 GMs, 8 squat - bag never touches ground - 2 mins rest between circuits

7 rounds Bas - before each round 1 = 10 clean L/R x 16kb, 2 = 20 tuck jump, 10 x 20kb OA swing, 5 split jump L/R, 10 L/R sledge on tyre, 5 L/R x 16kb snatch

24.05.09

From Emilys log

2 x 16
15 x double swing, front squat, C & P, Ren row 2 mins rest
15 x OH jerk, Bent over row, Fr squat, High pull swing, Push up, 2 mins rest
15 x tuck jump, renegade row, swing high pull, jump shrug, push ups
15 x L/R alternate cleans, burpee - clean, alternate press, Bear walk, Tuck jump

4 x Bas wearing 5kg vest - L jab instead of sprawl

2.1k jog with vest

25.05.09

10 mins row
80 DH swings x 16kb
10 mins row
120 cleans x 16kb switching hands every 10 reps

27.05.09

1 x 670m @ 2:40
2:40 rest
1 x 670m @ 2:30
2:30rest

4 x
400 m @ 1:20 + 10 burpees + 10 swings @ 16kb - walk to other end of oval between reps

2 x
suicide between goal posts
hindu squat jump length of goals

29.05.09

per 24.05.09

+ 5 rounds Bas plus 5kg vest flat out
+ 3 km run @ moderate pace + 5 kg vest

30.05.09

jump shrug
3 x 8 x BB
3 x 8 x 40

Hang clean 1 x 4 x 50, 42.5, 47.5, 50

6 x
6 x Box jump onto high box
10 x 10kg MB slam
1 min rest

Bent over row 1 x 8 x 45, 47.5, 47.5, 47.5

16kb jump squat - KB between legs starts touching floor 4 x 6

BB dragon twist 1 x 8 L/R 13.75, 15, 17.5, 20

BB crunch in power rack 3 x 10 x 40

31.05.09

20kg KB
5:30
clean - OA swing - LCC&J - 5 on one hand then switch to other then move on to next exercise

10 x
100 skip
10 burpees
5 L/R snatch
10 jumping pull ups

sets 1 - 3 pull ups; then alternate between supinated, alternate, pronated
sets 1 - 4 hindu push ups during burpees; 5 - 7 hindus + scott sonnon push up variation; 8 - 10 scott sonnon variation only
sets 7 - 10 switch down to 16kg kb

no set rest periods; just moving along at moderate pace - all up took about 40 minutes

have a GHR now and messed around with that a little

01.06.09

1.5km warm up + mobility drills

6 x 400m @ 1:13 - 1:20 - fastest #6; slowest #2
2:40 rest between runs

then push sled the length of footy ground and back - sled + 20kg. this was hard, we have finally had rain and ground is soft. when i reached the centre on the way out i was beginning to think how much of a tool i am (as were the onlookers i guess). stopped a few times on the way out. On the way back in i only stopped at the centre circle, only looked up once

08-06-2009, 10:52 PM

04.06.09

5 minutes skipping with 500gram skip rope
80 x 16kg cleans switch every 10 reps
10 x 5 L/R x 24kg OALCC&J - 30 secs rest between sets
6 x 10 bwt sumo squat, hindu squats, hindu push up, squat thrusts - continuous

05.06.09

left forearm very sore from either skipping rope or LCC&J or both take ya pick but the skipping was hard with a rope that heavy

heavy bag and other stuff while listening to footy

06.06.09

4 x 4 high box jump
4 x 8 hang pull x 40

Hang clean 1 x 4 x 40, 1 x 3 x 50, 1 x 3 x 55
High pull 3 x 3 x 60
Hang clean 1 x 3 x 55, 1 x 3 x 50
Split jerk 4 x 4 x 40

Bench row 4 x 10 x 40, 50, 60, 70 alternating with
10 L/R Roped med ball slam

PM GHR
3 x 8 x orange band B/E
3 x 4 L/R 8KB sit up
3 x 3 GHR

07.06.09

5 x
400m @ 1:30 pace
jog 200m

5 mins rest

5 x 400m @ 1:30 pace
jog 200 m
sled + 32kg push x 40m

max HR 178 ave 154

QL sore
5 x 1 min x 2 x 16 rack hold
yoga stuf
1 x 3L/R x 20 windmill
gravity boot hang x 3 mins
pull up hang x 2 mins lateral rocking focussing on stable lumbar - movement at T12-L1

08.06.09

30, 40, 50 OA swings x 20kg

20kg
3 x 5L/R clean, 5 L/R LCC&J
3 x 5 L/R clean, 5 L/R LCC&J, 5 L/R Jerk
3 x 5 L/R LCC&J, 5 L/R clean

5 x 10 x 2 x 16 jerk
5 x 15 x 2 x 16 clean

1 minute rest between sets

11-06-2009, 11:38 PM

10.06.09

warm up = swing, high pull, clean, snatch x 5 L/R

2 x 16s
1 min LCC&J = 6, 10, 6, 10, 10 , 8
1 min clean = 10, 10, 13, 17, 20, 13
1 min rest
1 min jerk = 6, 4, 8, 11, 6, 6

2 x 1 min L/R x 20kg OALCC&J R10, L 10, R 8, L 6

2 x 1 min L/R x 20kg OAJ R 10, L 4, R 10, L 10

2 x 16 rack hold x 1 min, 1 min rest, 1 min

11.06.09

3 x 10 x 40 hang pull

1 x 5 x 40, 45, 47.5, 47.5 hang clean

1 x 15 x 60, 70 rack pull, 1 x 10 x 90, 1 x 8 x 100, 1 x 6 x 110

4 x 10 x 60 bench row
2 x 10 L/R MB rope slam x 5kg
2 x 10 x 10kg MB slam

1 x 6 x 10kg MB explosive push from knees
1 x 6 x 10kg MB backward OH toss from seated position
1 x 10 x 10kg MB catch/push during burpee jump
1 x 10 x floor kip into burpee

14-06-2009, 08:14 PM

12.06.09

1 min snatch L/R
1 min rest

1 = 16R, 20L
2 = 17 , 17
3 = 20 , 21
4 = 17, 14 (20kg)
5 = 18, 15
6 = 17, 19 - back to 16
7 = 19, 18
8 = 10, 10
9 = 10, 10

5 mins rest

5 mins
KB push ups 8, 8, 8, 8, 8
KB Row 8 L/R, 8L/R, 8L/R, 8L/R + 8R, 5L

2 mins rest

5 mins
10 L/R x 7.5KG MB lateral slam = 5 x + 6L, 5R
10 squat thrust = 5 x

2 x 1 min hang, 2 x 16 rack, gravity boot hang

13.06.09

am

2 x 700m @ 2:30

4 x 400m @ 1:15 - jog across oval for recovery

mhr = 173, ave = 134

pm

7 x Bas

5 mins
2 x 16 LCC&J = 5 x + 3
squat thrust into jumping pull up = 5 x

5 mins rest

5 mins

8 x hindu push ups with hands on KB = 3 x + 2
8 x ab wheel rollout = 3 x

14.06.09

4 x 3 GHR

Hip squat belt 4 x 10 x 56

5 mins
2 x 16 rack lunge = 10, 10, 10, 8, 2
2 x 24 jump shrug = 10, 10, 10, 10

3 mins

5 mins
32kg KB swing = 10, 10, 10, 10 + 7
16 kg renegade row = 10, 8, 8, 8

3 x 8 GHR sit ups
3 x 8 back extension

16-06-2009, 10:21 PM

16.06.09

feeling fluey again..grrrrrrrr

10 x 1 min x 2 x 16 jerk at 8rpm
1 min rest between sets

had to use some classic style bells which i hadnt used for a while, the handles are a lot broader with point ends so returning to rack cut my forehead..awesome

17-06-2009, 08:54 PM

16.06.09

explaining the cut and bump on the forehead has brightened up the day of many colleagues

still feeling ordinary...looks like its just a head cold and not the dreaded man flu so thats a relief...although i dont think anyone could possible have had a head cold as bad as this one

had to do something though so low intensity 16kg snatch session

20 x 30 secs L/R @ 20 rpm = 400 reps
1 min rest between sets

18-06-2009, 10:29 PM

18.06.09
train with client

3 x 8 x 60 hang pull

6 x 4 x 45 hang clean split jerk (alternating front foot)

4 x 15 x 40kg hip belt squats

5 mins
15 kg DB bench press 12, 10, 10, 10,
bodyweight reverse ring row 10, 8, 8, 3
(too light)

3 minutes rest

5 mins
32kg DH swing 10, 10, 10, 10, 10, 3
16 kg rack lunge 10, 10, 10, 10, 10

still suffering head cold but felt good up until swing set

21-06-2009, 11:00 PM

20.06.09

messed around for 2 hours showing a mate a few kb drills

21.06.09

3 x 5 GHR

6 x 1 min/:45 rest 2 x 16 jerk alternating between 10 & 6 rpm

6 x 1 min/:45 rest 2 x 16 LCC&J @ 10 rpm

4 x 12 x 56kg hip belt squat (feet on floor so limited ROM)

5 x 6 x squat jump with 16kg kb

3 x 6 x straight arm pull up (i dunno what you call em)

5 x 5 x floor kip burpee

3 x 8 back extension

24-06-2009, 10:02 PM

22.06.09

WU - deck squat - inch worm - spiderman - hindu push up - spiderman - hpu - inch worm x 5

snatch

1 min L/R/1 min rest
sets 1 - 3 16kg
1 = 18R/21L; 2 = 22/18; 3 = 18/18
sets 4 - 6 20kg
4 = 18, 17; 5 = 15/15; 6 = 15/11
sets 7 - 10 16kg & eyes closed
7 = 20/22; 8 = 19/17; 9 = 8/7; 10 = 8/8 (last two sets feeling OH lockout)

23/06

rack holds & OH lockout - various weights - all one minute

24/06

LCC&J 2 x 16 @ 1:15/:45

1 = 10; 2 = 9; 3 = 11; 4 = 10; 5 = 11; 6 = 11; 7 = 12; 8 = 10; 9 = 11; 10 = 10 - 105 reps
just working to a nice easy pace; last set was an effort though

5 mins
2 x 24 jump shrug 15, 15, 15, 13, 7
32 kg DH swing 15, 15, 15, 10

5 mins
squat thrust pull up (jumping from bottom of squat) 10, 10, 3
bwt lunge 20, 20

Paul in Hobart

24-06-2009, 10:12 PM

How's the back these days Jamie?

25-06-2009, 02:48 PM

Good days, bad days. Bad days are nowhere near as often now.

Every now and then im doing something wrong with GS because im recognising that as the main trigger at the moment. Generally after snatch which isnt surprising

25-06-2009, 10:57 PM

25.06.09

kb cleans

4 x 8 x 40 hang shrug

4 x 15 x 40 hip belt squat - feet on plates

6 x 4 x 45 hang clean jerk (2 L/R)

7 minutes med ball exercises with partner- kneeling OH toss, supine backwards OH toss, kneeling side toss, seated twist toss

26-06-2009, 10:11 PM

26.06.09

todays workout fuelled by anger

10 x 3 minutes Bas CD - rounds 4 - 7 burpee instead of sprawl, 8 - 10 L, R, L hook instead of burpee - Made the heavy bag piss tonight!

Magic 50 with the 16 - around 10 minutes, havent done this for ages and after the heavy bag i struggled and R QL flared up

27-06-2009, 11:35 PM

ab stuff on GHR, back extensions

3 x 5 GHR
5 x 3 x 32kg OAJ

28-06-2009, 05:16 PM

28.06.09

KB cleans

10 x 1min/:45 rest LCC&J x 2 x 16 @ 6rpm

5 x 6 L/R hop onto low step
5 x 6 x 16kg squat jump
4 x 5 x horizontal pull up
5 x 6 x floor kip burpee

29-06-2009, 10:26 PM

29.06.09

snatch 16kg -

1 min L/R/00:45 rest = R= 19/L = 18; 20/20; 17/17; 17/17; 15/15 (175 - 2800)

1:30 L/R/00:45 rest = 15/15; 20/20; 20/20 (110 - 1760)

2:00 L/R/1:00 rest = 25/19; 20/20 (1344)

5 x Bas - alternating 10 x 2 x 16 clean & jerk (clean outside legs) or 15 x 32kg DH swings immediately before each round

5 x
5 hindu push up hands on KB
30 secs double rack hold x 3; 30 secs double OH lockout

02-07-2009, 10:58 PM

01.07.09

PM

jerk 2 x 16 1:00/00:30 secs rest

12, 12, 14, 7, 9, 8, 11
arms fatigued very quickly and technique got sloppy so stopped short of planned 10 sets

OALCC&J 2 x 16

1 min L/R = 7/7

2 x 1 min L/R = 10/10/10/10

3 x 1 min L/R = 10/10/10/10/10/10

5 min
jumping pull up burpee 10,10,7
lunge 20, 20

5 min
20 kg BB curl 10,8, 8, 3
32kg DH swing 10, 10, 10

02.07.09

AM

6kg med ball toss variations with client 2 x 4 mins

PM

4 x 6 x 45 hang pull
6 x 4 x 45, 45, 47.5, 47.5, 50, 50 Power clean
3 x 15 x 40, 44, 44 hip squat belt
3 x 6 L/R bulgarian squat
4 x 10 x 60 shrug
plate push length of gym 15, 20, 25, 30, 30, 25, 20, 15

2 x 5mins x 6kg med ball variations with client

02.07.09

04-07-2009, 10:07 PM

04.07.09

am

power cleans 4 x 6 x 40
shoulder press
dragon twists

training with client

pm

5 x 5 GHR

2 x
2 x 16
1 min per drill
clean @ 10 rpm
jerk @ 6 rpm
LCC&J @ 10 rpm
1 min rest

1 min rest

2 x
20kg
OAclean @ 16rpm L/R
OAJ @ 16rpm L/R
OALCC&J @ 10rpm L/R
2 min rest

1 x
24 kg
OAclean @ 10rpm L/R
OAJ @ 6rpm L/R
OALCC&J @10rpm L/R

3 mins rest

1 x
32kg
OALCC&J @ 3rpm L/R
OAJ @ 4rpm L/R

1 x
20 kg
OA clean @16rpm L/R
OAJ @ 10rpm
LCC&J @ 8rpm

2 k jog

R QL sore - from whipper snippering!

05-07-2009, 08:21 PM

05.07.09

6 x over 30 metres

farmers walk with tyre
jog 30 metres
65kg sled push
jog 30 metres to pick up sledge
jog 30 metres
sledge on tyre x 10 L/R
2 x 24 KB bear walk (approx 40 rows)
jog 30 metres back tyre and repeat

was pumped today, just finished watching the saints and im beginning to dare to dream.

06-07-2009, 07:05 PM

06.07.09

7 x 5 x 2 x 24 jerk - 30 secs rest between sets

07-07-2009, 10:48 PM

07.07.09

split snatch
1 x 3 L/R x 16; 1 x 3 L/R x 20; 1 x 3 L/R

snatch

16kg x 2 min L/R @ 18rpm
2 mins rest
20kg x 1 min L/R @ 10rpm
1 min rest
16kg x 2 min L/R @ 16.5rpm
2 mins rest
20kg x 1 min L/R @ 10rpm

2 x 16
15 x double swing, double snatch, front squat, C & P, Ren row
2 mins rest
15 x OH jerk, Bent over row, Fr squat, High pull swing, Push up,
2 mins rest
15 x tuck jump, renegade row, swing high pull, jump shrug, push ups
2 mins rest
15 x L/R alternate cleans, burpee (hands stay on bells) - clean, alternate press, Bear walk, Tuck jump

1.5 hours later med ball drill with 4kg MB with client, this was a nice active recovery exercise

10-07-2009, 11:13 PM

pulling down walls and ceiling, putting up new walls for last 3 days, solo, tough work
much lifting overhead, squatting, climbing up and down ladder with sheets pressed overhead

09.07.09

5 k run - therapy

10.07.09

5 x
tyre farmers walk x 30m
2 x 24 bear walk x 20m
65kg sled push x 30m (lot of rain, ground heavy)
pull ups x 10 (various grips)
3 mins rest/jog between sets

7 x bas

4 x 10 x 2 x 16 jerks - 10 sec rack holds -

at some time over the last 3 days have picked up a groin injury that really flares up during hip extension in rack and at the bottom of a squat - shooting pain medially to knee
mid - lower thoracic very tight
lumbar tight

gravity boots
glute activation stuff

12-07-2009, 10:44 PM

11.07.09

100 x 16kg OALCC&J (hand change every 10 reps)
500 skip
100 burpees
500 skip
100 x 2 x 6kg clubbell swing
500 skip
100 x 16kg snatch (hand change every 10 reps)
500 skip

13-07-2009, 11:04 PM

13.07.09

16 kg kb

5 L/R clean
skip 1 minute
5 L/R clean squat
skip 1 minute
5 L/R clean - squat - press
skip 1 minute
5 L/R clean squat - press - OH lunge
skip 1 minute
5 L/R clean squat - press - OH lunge - jerk
skip 1 minute
5 L/R clean squat - press - OH lunge - jerk - snatch
skip 1 minute
10 push ups hands on kb
skip 1 minute
10 hindu push ups hands on kb
skip 1 minute
10 push ups hands on kbs feet on swiss ball
skip 1 minute
5 L/R OA push ups
skip 1 minute

5 x Bas skip between rounds

ab stuff

winnie

14-07-2009, 03:36 PM

5 x Bas skipping ? as in Bas Rutten?

14-07-2009, 05:51 PM

5 x Bas skipping ? as in Bas Rutten?

winnie

thats right mate, 5 rounds of Bas Rutten CD on the heavy bag and skipping between rounds

14.07.09

20kg KB

60 OALCC&J - switch hands every 5 reps
3 minutes rest
60 OALCC&J - switch hands every 5 reps

3 x 5 bwt chins

winnie

14-07-2009, 09:03 PM

cool thanks, haven't seen the CD/DVD but I'm a bit of fan of Bas, do you train with it much or is it a new addition?
I get a laugh out of his street defence video:
http://www.youtube.com/watch?v=LVqCgBEei0o
for a snippet.

14-07-2009, 09:12 PM

yeah i like bas..funny guy and he has some good conditioning stuff for MMA

I use it a lot at home on the bag and we use it at the club too. Bas calls out combinations, sprawls etc. I think theres about 7 cds in a set. You get used to them pretty quick if you use them regularly and find yourself throwing combos before he calls them out

15-07-2009, 02:57 PM

15.07.09

3 x 7 GHR

2 x 16
15 x double swing, double snatch, front squat, C & P, Ren row
3 mins active rest skipping
15 x OH jerk, Bent over row, Fr squat, High pull swing, Push up,
3 mins active rest skipping
15 x tuck jump, renegade row, swing high pull, jump shrug, push ups
3 mins active rest skipping
15 x L/R alternate cleans, burpee (hands stay on bells) - clean, alternate press, Bear walk, Tuck jump

time less rest periods 24:38

5 x Bas 3 minute rounds

gravity boots and swiss ball exercises

21-07-2009, 09:55 PM

Up until the last couple of months i had not fully committed to girevoy sport. I made the decision to commit to it and decided to attend the weekends workshop in Sydney with Vasily Ginko.

I have now been completely bitten by the GS bug.

Such an awesome athlete i have never seen, a man mountain with the endurance of a marathon runner and humble to boot

I learnt more about the burdenings with kett lebells and the use of the caviar muscle of the legs over the weekend than i have in the past 4 years. I will now be undertaking much pelting on the chest

In 3 days we trained constantly, following the first day i was sore, particularly the traps, the following day all i felt was fatigue, little DOMS. I left the venue immediately following testing and embarked on what turned out to be about an 8 hour journey home. I am a little tender in the traps and tired, otherwise i cannot believe how well my body feels today

Testing was a challenge, there were no freebies handed out here, you had to work for your cert; a prospect that many feared and were not happy about

I congratulate the host, Vasily Ginko and those that attended and completed the testing

Anyone keen on heading to Latvia?

Anyway 21.07.09 i completed a Kata with some clients

swing
DH clean
Press lateral L/R
swing - OH lockout - turn
swing - OH lockout - turn
walk swing forward x 2
walk swing lateral x 2 L
walk swing lateral x 2 R
behind head L/R
kb behind head squat x 2
good mornings x 2
tri extension
kb lowered to chest level - elbows extended

for 5 mins, 3 mins, 3 mins

finish with mobility drills

22-07-2009, 08:34 PM

Paul in Hobart

22-07-2009, 09:03 PM

22.07.09

struggling to get back into the swing of normal life after the weekend and perhaps still recovering

various swing drills with the 16kg with feet together
passing round body feet together
3 x 10 x 16kg DH squat swings
forward juggling

20 mins with the 12kg kb not putting down
swings, pulls, snatch drills, snatch (focusing on rolling hand around the kb on pull), high pulls, cross body swings, juggling
Jamie - I too am a bit confused as to where next? Seems like we are starting afresh. I did a half baked session and finished with just a big swing set , but done differently to usual. At the end of most working days my brain's had it & I'm not sharp enough for a full kata. Requires a lot of concentration, I guess it becomes easier with practise like everything. But often I'm grateful for the simplicity & effectiveness of jerks and snatches...

Emily

23-07-2009, 08:30 AM

Up until the last couple of months i had not fully committed to girevoy sport. I made the decision to commit to it and decided to attend the weekends workshop in Sydney with Vasily Ginko.

I have now been completely bitten by the GS bug.

About bloody time!

Anyone keen on heading to Latvia?

You know I am! I will be going to Venstpils next August if anyone wants to join me.

23-07-2009, 08:00 PM

Yes Emily it took a while, i think the wise words and passion of Mr Tucker had to rub off on me at some time over the weekend!

23.07.09

messing around with 12kg juggling - 5 mins

through 10 x with the 12 - double hand

swing
swing pull
swing row
swing OH
180 deg turn
swing OH
180 deg turn
swing
squat swing

5 x 1 minute clean 2 x 16 @ 10 rpm
2 x 2 min LCC&J 2 x 16 @ 5 rpm (lock out OH and hold in rack for 3 - 5 secs per rep)

3 x
10 push ups on KBs
10 x 2 x 16 swing outside the legs - pull
10 x squat thrust with hands on 1 bell
15 secs on heavy bag

messing around with the 12 for about 5 mins

24-07-2009, 08:09 PM

24.07.09

training with client

5 x 30 secs work/rest tyre flip
2 mins rest
5 x 30 secs work/rest tyre DL then carry (grip fatigued)
2 mins rest
5 x 30 secs work/rest prowler push + 40kg
2 mins rest
5 x 15 secs work/rest prowler push + 40kg
2 mins rest
5 x 20kg KB PH lockout/walk 15 secs work/rest
3 x L/R x 20 kg OAJ
2 mins rest
5 x 15 secs work/rest 30 kg sandbag bear hug carry

i am smoked

26-07-2009, 10:03 PM

25.07.09

AM

feeling pretty tired today, took quite a few hours to recover from yesterdays session

did a kata from Ginko workshop with clients, just used a 12kg KB

26.07.09

Have decided to take it easy for the next 2-3 weeks as far as intensity goes. Im going to check my ego in at the door and use the 12kg kb a lot. Over the past 12 months have developed a few little glitches in technique and will use the 12kg to iron those out. This will also allow me to train a couple of times a day when time permits.

Will also be focusing on quite a bit of feet together work as i try and improve the strength of my upper/mid back

I will mix in timed rack and OH holds to assist with the jerk down the track

12.00PM

20-25 minutes juggling, snatch technique work with the 12kg

5.00PM

3 x 20 x 2 x 16 kb Swing O/S legs, feet together
5 x 20 x 2 x 16 kb Swing into high pull, O/S legs, feet together
3 x 15 L/R x 16 kb Clean from outside of leg across the body, feet together

3 x 90 secs LCC&J 2 x 16kb @ 7rpm
30 secs hang between sets

2 x
2 x 24kbs
30 secs farmers hold
30 secs rack
30 secs OH lock
30 secs rest

3 x
2 x 16kbs
30 secs farmers hold
30 secs rack
30 secs OH lock
30 secs rest

1 min each of split jumps, lateral lunges, hindu squats

20 minutes non stop (except for the occasional slip) juggling, snatch technique with the 12

The 12kg is also a smart choice for starting out juggling. The tendons and ligaments of the shoulder, elbow, wrist and fingers need time to adapt to the stress placed on them due to the fact that i am a shit juggler (at the moment)

Band stretching shoulders and hips

28-07-2009, 10:14 PM

28.07.09

massage yesterday on shoulders and caviar of the legs so takin it easy

with 16kg
much demonstrating of kb exercises
3 rounds of kata for 2 minutes per round

messing around with snatches, double kb swings outside the legs, some kb mobility work

Paul in Hobart

28-07-2009, 10:23 PM

28.07.09massage yesterday on shoulders and caviar of the legs so takin it easy
I think the peeps need to know what this means ;)
http://www.formulalife.com/images/picture-body-caviar1.jpg

29-07-2009, 08:06 AM

I think the peeps need to know what this means ;)
http://www.formulalife.com/images/picture-body-caviar1.jpg

hey Paul i dont remember signing a talent release allowing you use of that photo of my derriere (spelling? ) :)

29-07-2009, 09:11 PM

29.07.09

am
katas with client using 12kg - low intensity & volume

pm
warm up various mobility drills
30 snatch L/R x 12kg

Snatch
1 min L/R x 24 @ 6rpm - using a classic
2 x 1min L/R x 20 @ 16 rpm
3 x 1 min L/R x 16 @ 20 rpm
4 x 1 min L/R x 12 @ 28 rpm
no rest between sets

swing from outside leg to chest catch in opposite hand x 20
various other swing & press drills with the 12

2 k run hard followed by 4 x 200m flat out jog 200 m recovery between reps

50 OAJs x 16 kg switch every 5 reps

R QL flared up badly

30-07-2009, 09:43 PM

30.07.09

RQL tight in morning as is L shoulder, mobility & band work through the day, feeling good by arvo

3 x 5 x 30:60 secs - 5 Tyre DL then walk as far as possible
2 mins rest
3 x 30:60 secs sled + 40kg push on grass
run 200m
2 mins rest
4 x 15:30 secs sled + 40kg push on grass
run 100m
2 mins rest
Length of oval 20kg OH lockout walk, switching hands every 15 secs
Run 50m
10 jumping pullups
2x 1 person runs up and down stairs twice other 2 clean 20 kg KB
2 mins rest
Length of oval 20kg OH lockout walk, switching hands every 15 secs
2 mins rest
4 x sandbag bar hug carry for 30:60 secs
2 mins rest
tyre wrestling - 2 opponents stand on opposite sides of the tyre they then wrestle each other to try and push the tyre down on their opponents side. You win you stay in. Damon our 105 kg beast pretty much cleaned up here. We had a titanic 2-3 minutes stuggle for the last round

Smoked

Emily

31-07-2009, 10:30 AM

25.07.09
26.07.09

Have decided to take it easy for the next 2-3 weeks as far as intensity goes. Im going to check my ego in at the door and use the 12kg kb a lot.

Haha what happened to the above? You are like a mechanic with a shitty car ;)

And I just saw the picture for the caviar on the legs - nicely done.

01-08-2009, 08:43 PM

Haha what happened to the above? You are like a mechanic with a shitty car ;)

And I just saw the picture for the caviar on the legs - nicely done.

Haha..i only put that in there to see if anyone actually reads my log..nah nah not really..once a week i have no choice but to train hard as that is what the clients want. I do have a shitty car too

31.07.09

2 x 50 x 2 x 6kg clubbell swings
2 x 20 x 16kg OA pulse squat swing
3 x 10 x 2 x 8 squat swing
3 x 5 L/R x 16kg split jerk
OAJ x 16kg x 10 min hand change every minute @ 14 rpm = 140 reps
OAC x 16 kg x 10 min hand change every minute @ 18 rpm = 180 reps

3 x
10 x 2 x 16 swing OS legs - row
10 push ups hands on bells - sink into bottom
10 x 2 x 8 swing to OH - turn 180
10 squat thrust hands on KB
10 L/R x 16kg round body pass
10 L/R x 16kg clean from OS legs to opposite shoulder

4 x BAS

01.08.09

AM - some drills with clients with 12kg KB
1 hour later - some grappling drills with client - only about 10 minutes

PM - messing around with 2 x 12kbs, snatches, juggling
wearing 5kg vest jog 1 k to 50m gravel hill @ railway crossing
50 x hill sprints
first 25 with vest, alternating between 5 climbs running, 5 climbs bounding took about 21 minutes
second set of 25 no vest, alternate between running & bounding, last 3 climbs were just sprints as bounding was getting tough - 19 minutes
jog/walk home

bar hangs, gravity boot hangs, band stretches

HR average was around 147 for hill runs, focus was on volume

02-08-2009, 08:59 PM

02.08.09

feeling prreeeeettttyyy tired today and R QL is very tight

shoulder mobility stuff

100 x 2 x 6kg clubbell swings
50 x 2 x 12kb swing - pull

200 x 12kg snatches, switching hands every 15 - 20 reps, focus on a couple of little technical issues and breathing

messed around with some OA OH squats, juggling

ab stuff on the swiss ball, planks and side planks, mobility drills

stretching with the bands

R QL feeling good

04-08-2009, 09:47 PM

04.08.09

AM

10 mins mobility drills
20 mins with 12kg kb snatching, juggling, jerking, cleaning across body all with feet together not putting bell down

PM

15 mins x 16kg snatch @ 250 reps 4 - 5 hand changes, struggling on the left at the moment with new technique
5 mins x 16 kg OA switch swing
5 mins x 12kg snatch
not putting bell down

then ran 1hr class

05-08-2009, 09:37 PM

05.08.09

QL and shoulder good today

10 minutes messin around with the 12, juggling...just warming up.

Played around with the 16 for a bit as part of the warm up. Ive been working on some funky little techniques that i picked up at Vasilys gig and ive been struggling on the left hand side. Today i nailed it and was cookin..but this was a jerk session so put the snatch back in the holster

16kg
8 mins OA jerk switch every minute = 100 reps
about 30 minute break driving kids to sport n that
10 mins OA jerk switch every minute = 180 reps
200 tyre jumps
10 mins OA jerk switch every minute = 220 reps (this was with the 12)
300 tyre jumps
50 mace bell swings
50 of these other swing things with the macebell
5 x 5 L/R macebell press across body - i dunno what youd call em
mess around on the swiss ball for a bit

07-08-2009, 09:07 PM

07.08.09
grass has grown since last week and was a little slippery, this session was tough

push sled +40kg x 75 metres -
pull sled backward x 75 metres
pull sled forwards x 75 metres
rest was waiting for the other bloke to finish his run

3 x
push sled x 50 metres
push sled x 50 metres from low rail
rest was waiting for the other bloke to finish his run

following this section my quads were so tight that i could not physically shake them when rubbing with hands

2 x 50 metre lunges with 25kg sandbag
rest was waiting for other bloke to finish

2 minutes on the pads

08-08-2009, 08:52 PM

AM

ran a class

10 minutes snatch @16kg = 174 reps. Grip limiting factor. A little pissed

PM

moving straight from 1 exercise to the next minimal rest

3 x
2 x 12kg
10 snatch
10 swing
10 clean
10 jerk
10 dips
10 push ups
10 L/R alternating press

50 x mace bell swings

3k hard run (10 minutes)

OAJ 16kg 20 L/R, 25 L/R, 20 L/R - 1 min between sets

gravity boots hang for around 5 minutes

stock standard stretching

hammys and butt very sore from yesterday

09-08-2009, 10:04 PM

09.08.09

hams, butt sore
R QL flared up, minimal rotation causing pain

4 x with 16kg

15 x double hand clean
15 x squat with KB on back
15 x double hand clean - jerk
15 x L/R OA swing throw to opposite hand at chest level
15 x L/R round the body pass
15 x L/R clean from outside legs - feet together - pull across body to opposite hand at chest height
15 x double hand swing to overhead lockout - 180 degree turn
jog 200 metres

* first and second sets also completed 15 A to G jump squats with KB on back

stretching 20 minutes

11-08-2009, 09:37 PM

10.08.09

massage

11.08.09

AM

100 x 12kg switch swing
100 x 16kg switch swing
25 L/R mace bell swing
100 x 2 x 6kg clubbell swings

mobility drills

PM

100 x 12kg switch swing
mobility drills
5 x 25 x 2 x 12 swing pull - feet together

planned to do a LCC&J session but ran out of time. did around 50 L/R cleans with the 16

ran a class and participated a little - not enough though, focus of session was LCC&J

13-08-2009, 08:02 PM

12.08.09

i have been using caffeine for about 2 months now and yesterday i stopped, whoah what a headache and general feeling of complete and utter shitness, felt really ordinary

training was a real struggle

150 x 12kg switch swing

snatch L/R - 17, 28, 30 1 min rest between sets

100 snatch x 16kg - change hand every 10 reps

500 tyre jumps

5 x 20 x 2 x 16 squat jump with kbs outside legs

13.08.09

100 x 12kg bum up cleans - switch hands every 10 reps
50 x 2 x 6kg club bell swings
50 x mace bell swings

80 L/R x 12kg bum up clean - switch hands every 20 reps
50 x 2 x 6kg club bell swings

3 x 10 L/R mace bell side bend
messing around with other mace bell drills

Emily

13-08-2009, 08:30 PM

Why did you start using the caffeine and why did you decide to stop? Did it help with your training?

13-08-2009, 10:14 PM

I started using it to help with training. I have used it sparingly in the past, for one off events to improve endurance, with good results. This time though i started using it before every training session. Initially to good effect, however, i believe its regular use is detrimental to training.

I also started using it at work as a pick me up. I started drinking coffee and i have never done that before. Im pretty sensitive to the stuff and i found i was using it to get through the day.

I decided to stop cause i just recognised i was using it far too much. I was on a feeling goooddd then feeling shit rollercoaster. As with any stimulant the body adapts and then you need more and im a sucker for that. This is most likely why it became detrimental to training

As you know its not good for the nervous system to be jacked up like that all the time. I am also wondering whether its use has something to do with a recent spate of soft tissue complications. Time will tell but i do feel better already

14-08-2009, 09:21 PM

14.08.09

wu including 30 x 24kg DH swing pull

push sled + 25kg x 50 metres
jog/walk 50 metres
10 x jumping pull ups
pull small sled backward + 50kgs x 50 metres
rest 1 minute
pull small sled forward + 50kg x 50 metres
jog 50 metres
10 x fence jump
10 x jumping pull up
push sled + 25kg from the front
jog/walk 50 metres
rest 1 minute
bear walk pulling sled + 50kg x 50 metres
jog/walk 50 metres
10 x jumping pull ups
push sled + 25kg x 50 metres
jog/walk 50 metres
3 minutes rest
5 x 6 x 30kg sandbag snatch - rest = wait for partner to finish
2 minutes rest
4 x 6 L/R bulgarian split squat
2 minutes rest
50 metres x 30kg sandbag lunge
50 metre sandbag carry
15 secs on/45 secs off push sled + 25kg

unload ute - 20 minutes

5 mins heavy bag
20 x 2 x 16 clean outside legs
10 L/R x 16kg snatch
10 L/R x 16kg OAJ
10 L/R x 20 kg snatch
10 L/R x 20 kg OALCC&J
10 L/R x 20 kg jerk
no rest between exercises

messing around on the heavy bag - knees and elbows - 5 minutes

15-08-2009, 09:01 PM

15.08.09

AM
ran a class so a little bit of stuff done

PM
OALCC&J

16kg 2 mins L/R @ 10 rpm
2 mins rest
20 kg 2 min L/R @ 10 rpm
2 mins rest
20 kg 4 min L/R (change hands at 2 min) @ 4 rpm - focus on rack and OH hold. Trying to get comfortable, im really struggling with any form of jerk at the moment. I think i will invest in a belt
2 mins rest
16 kg 8 min switch every 2 min @ 10 rpm

4 x 15 x 2 x 16 squat
400 tyre jumps

5 rounds Bas
400 tyre jumps

3 x 30 secs
L/R OAJ @ 16kg
burps on KB
shadow box

15 min run - easy

mobility work with 16kg kb, gravity boot hangs, ab stuff

feeling very good after todays session

16-08-2009, 07:58 PM

16.08.09

5 mins juggling with the 12 - front, lateral and OH throws

3 x 20 x 24kg DH clean
2 x 20 x 24kg DH swing then clean

2 x 1 min L/R snatch x 20 kg @ 13 rpm - breathe in OH lockout

2 x 1 min L/R snatch x 20 kg @ 13 rpm - breathe in OH lockout

2 x 1 min L/R snatch x 16 kg @ 18 rpm =

3 x 1 min L/R snatch x 16 kg @ 18 rpm - eyes closed (praying the Saints would get up)

snatch = 4960kg

3 x
15 x 2 x 16 bent over row
12 yellow old school BB behind press
12 red old school BB behind press

17-08-2009, 07:55 PM

10 x
10 x 2 x 12 bottoms up clean
10 x 2 x 6 clubbell swings
10 L/R macebell swings
no rest between exercises

3 x 20 x 2 x 12 swing pull, arms close to side, target mid back

18-08-2009, 09:12 PM

18.08.09

4 min row, foam roll

2 x 1 min L/R x 16kg OAJ @ 16rpm
1 min rest between sets

OAJ - switch hands every minute no rest other than to swap KBs and jot down cadence
1 min L/R x 24 kg @ 12rpm
2 min L/R x 20 kg @ 15 rpm
3 min L/R x 16 kg @ 17rpm
4 min L/R x 12 kg @ 21 rpm

6448kg

noticed today that i was not driving hips into elbow, fixed this up and kbs were popping up overhead nicely, especially the 12 :)

19-08-2009, 09:28 PM

19.08.09

10 mins juggling 12kg

200 x 16kg snatch switch every 10 reps @ 20rpm
250 tyre jumps wearing 6kg vest
60 x 20 kg snatch switch every 10 reps @ 15rpm
250 tyre jumps wearing 6kg vest
60 x 20 kg snatch switch every 10 reps @ 15rpm

5600kg

2 x
4 x 15 sec hang then pull up
2 x 15 sec L/R yellow BB hold
1 min switch swing x 24kg
2 x 15 sec L/R blue DB hold
2 x 15 sec L/R blue DB jerk

2 x 10 L/R obliques with the macebell
5 x jandas with 2 x 16

2 k run

kbellguy

20-08-2009, 08:53 AM

Hi Jamie

I see in your log that you do Bas Rutten's work-out every now and then, what is it? is it worthwhile doing?

Cheers

Mat

20-08-2009, 10:07 AM

Hi Mat

I like to do the Bas Cd and imo its worthwhile. I dont get to MMA very much anymore and Bas calling out combos helps me maintain an appropriate intensity on the heavy bag

If you would like a taster i can send you a copy..let me know

kbellguy

20-08-2009, 11:25 PM

Hi jd

I sent you a pm with some details

22-08-2009, 12:02 AM

21.08.09

5.30AM

12kg
10 x OA swing L/R, DH swing, DH swing clean, DH swing clean jerk, OAJ L/R, push ups hands on KBs, DH swing to OH lockout 180 degree turn, OA row about 20 minutes worth. Pretty chilly this morning but a great way to start the day

4.30PM

Keg lift
4 x Keg lift and carry x 20m
Various 2x 24kg carrys - in rack, OH lockout, OA locked out other by side, Combination of all

2 x
5 x 2 x 24 jerk
10 x 35kg sandbag jerk
6 pull ups
10 L/R x 24kg OAJ
10 L/R x blue DB OAJ
No rest between exercises; 1 min rest between sets

10 minutes sled + 48kg push 20 metres. 3 Participants so rest was while the other two pushed. When waiting at one end sledge on tyre until the sled came back

22-08-2009, 08:43 PM

22.08.09

tired today and left shoulder very sore

trigger point shoulder & butt through day

jog 1k
30 x 50m hill sprint
jog 1 km

23-08-2009, 10:38 PM

23.08.09

AM
2 x
2 x 12
10 snatch
10 swing
10 jerk
10 clean
10 push ups
10 dips
10 alternate press

10 mins juggling with 12 and double 12

was working in garden so throughout the day picked up the kbs every now and then for 5 - 10 mins of juggling

PM

4 x
100 x 16kg snatch - switch every 10 reps
250 tyre jumps with 6 kg vest

5 x Bas - no sprawling

25-08-2009, 09:23 PM

24.08.09

massage

25.08.09

little sore through shoulders, traps from massage

3 x 10 x 40 high pull
5 x 5 x 40 power clean

4 x 8 x 40 front squat
4 x 8 x 70 DL

2 x 2 x 12
10 x snatch, swing, clean, jerk, push ups, press L/R

26-08-2009, 09:34 PM

26.08.09

OAJ
2 min L/R x 20kg @ 12rpm
DJ
2 min x 2 x 16 @ 4 rpm
OAJ
2 min L/R @ 15 rpm

arms fatigued quickly

LCC&J
4 x 1 min L/R x 20kg @ 9rpm
6 x 1 min L/R x 16kg @ 12 rpm

3 x with 2 x 12
10 x bottoms up clean from outside legs- press - 180 turn (last set had to alternate 5L/R)
10 x lunge with bells on shoulder
10 x snatch from outside legs feet together
10 x squat with bells on shoulder
10 x LCC&J with feet together
1 x reverse TGU
5 L/R x OA press with legs rotating the opposite direction - sort of like a windscreen wiper
1 x TGU
10 x push ups
10 x swing from outside legs - pull
10 x bent over row

aim to not put bells down - put them down 7 xs - briefly

28-08-2009, 09:57 PM

28.08.09

only 2 of us today

swings with the 24 to warm up
5 minutes sled +48kg push x 20 metres - rest = while other guy works
5 minutes various kettlebell holds and walk with 1 x 24 + 1 x 32
5 minutes 30 kg sandbag throw over fence - jump over fence (chest height) - rinse and repeat @ around 7rpm
5 minutes 60kg sled drag x 30 metres alternating forward and backward (last 2 runs were drag - row)
5 minutes 60 kg sled drag x 30 metres on hands and toes

30 minute rest

20 L/R x 16kg clean
10 L/R x 24kg clean
10 L/R x 24kg OAJ
20 L/R x 16kg OAJ

5 x Bas - skipping during rest

messed around with mace bell

29-08-2009, 10:31 PM

29.08.09

AM

ran class so few reps of various exercises with 2 x 12

5 x 5 x 40 Hang clean (return bar to floor between reps then deadlift)
3 x 4 L/R x 30 split jerk
1 x 8 x 60, 1 x 5 x 80 (lost concentration for some reason so stopped), 2 x 8 x 80, Deadlift

2 x
10 L/R x 15kg dragon twist with BB
10 L/R OA extension - windscreen wiper
plank 1 minute

PM

3 x 16kg
DH swing, DH swing - clean, DH swing - clean - press, 10 L/R round body pass, 10 L/R OAJ, 10 DH swing OH and 180 rotation, 10 x snatch L/R, 10 x OH squat, jog 200 metres

20 minute rest

6 x Bas 2 min Muay Thai

2 x
8 push ups on clubbell handles
5 x 2 x 12 jandas

messing around with mace bell

30-08-2009, 07:06 PM

30.08.09

much sitting at computer today and tired

45 minutes of just moving, juggling the 12s, tyre jumps, stretching, clubbell swings, yoga type moves

if i was a fitness guru i would most likely come up with a name for it, maybe....functional mobility development (FMD) or something like that

01-09-2009, 11:05 PM

01.09.09

had a kinesiology session yesterday, feeling fine physically, experiencing some mental anguish

3 x 8 x 40 jump shrug
6 x 4 x 45 Hang clean

3 x
1 min L/R OAJ @ 24 kg @ 8, 9, 10 rpm
1 min rest
1 min OALCC&J @ 24kg @ 6, 7, 8 rpm

3 x 8 x 80 DL

3 x 10 L/R dragon twist into 10 L/R alternating push press with stronger grip x 15kg

Ran class

3 x with 16kg
5 L/R clean
5 L/R OAJ
5 L/R OALCC&J
5 L/R snatch

2 minute rest

1 x 2 minutes with 16
swing walk forward, swing walk left, DH clean, press, tri ext, kb front raise, lateral press L/R from waist, OH swing 180 degree turn, OH swing 180 degree turn, swing walk back, swing walk right

2 minute rest

1 x with 16

5 x swing walk forward, swing walk backward
10 DH clean
5 L/R OAJ
5 L/R bum up clean
5 L/R clean from outside legs across body to oppostie shoulder
10 x squat KB on back
10 L/R snatch

Emily

02-09-2009, 06:05 AM

01.09.09

had a kinesiology session yesterday, feeling fine physically, experiencing some mental anguish

:( Hope the session helped a bit at least

02-09-2009, 09:12 PM

yes it did Emily...thank you for your concern :)

02.09.09

feeling pretty tired today...well very tired really cause the fn p#ic*s at the factory across the road woke me at 2.30 this morning, if it happens again tonight i may not post again for a while

Enough of the boring, trivial and mundane aspects of my life and onto the exciting world of my training

10 mins snatch @ 16 kg @ 20 rpm, switching hands every minute. For those of you who may be mathematically challenged and are in the least bit interested thats 200 reps and 3200kg

3 x 2 x 12
10 swing pull feet together
10 burpees
10 snatch feet together
10 burpees
10 bum up clean feet together
10 jumping pull ups (varying grip)
10 jerks feet together
10 jumping pull ups (varying grip)
10 swings feet together
250 tyre jumps with 6.5kg vest

that took about 30 minutes

2 k run with the dog wearing the vest (me, not the dog) i normally tie a kettlebell to her

there, arent you glad you opened this thread?

Emily

03-09-2009, 09:32 AM

there, arent you glad you opened this thread?

Haha of course.

04-09-2009, 09:27 PM

04.09.09

had to spend the last 1 1/2 hours at work in a meeting, eyes were closing, mind was wandering, thinking about training tonight, back started aching and hips were getting stiffer - what a great way to finish the week

extended warm up and still not in the zone

10 minutes of pushing the sled + 48kg 20 metres got me out of the cant be f*ck*d training mindset. There were 3 of us so rest to work ratio was about 2:1, ok, ok that seems obvious cause there were 3 of us but we were all working at the same rate

5 minutes rest

50 kipping pull ups 3:30

5 minutes rest

50 x with 30kg sandbag - push up, clean, press, sandbag across shoulders lunge L/R - I didnt like this

30 minutes standing around talking shit and feeling shit

05-09-2009, 10:26 PM

05.09.09

AM

3 x 8 x 40 jump shrug

3 x 5 x 40 hang clean
2 x 5 x 42.5 hang clean

1 x 5 x 70, 80, 82.5, 80, 72.5

5 x 3 L/R x 40 split jerk

3 x 5 with 2 x 12 windscreen wiper, press, TGU
5 L/R BB twist, 5L/R push press with strongergrip

4 x 15 x 10 kg med ball slams

06-09-2009, 11:08 PM

06.09.09

11.30

3 x with 2 x 12 - 15 reps per exercise

outside legs swing - pull
squat kbs on shoulder
outside legs swing - bum up clean
back hyperextension - dip on kb handles -
swing outside legs
jerk
1/4 squat jump
reverse lunge - kbs on shoulders (8 L/R)
snatch - alternating between inside and outside legs
clean from outside legs

4:30

6 x
2 minutes Bas Muay Thai
1 min skip @ approx 140 rpm
1 min tyre jumping @ approx 100 rpm
1 min (alternating between L/R) OAJ x 16kg @ 20rpm

08-09-2009, 10:14 PM

07.09.09

massage

08.09.09

quads sore today from massage

3 x 10 x BB jump shrug
3 x 10 x 10kg med ball slam

6 x 4 x 40, 45, 45, 45, 45, 45 Hang clean

2 x 6 x 45 jump shrug

5 x 10 high box jump
5 x 20 x 10kg med ball slam
30 secs rest between rounds

3 x 1 min L/R OAJ x 20kg - 1 min rest between sets
1 = R 28rpm, L = 24rpm, 2 = R 20 rpm L 20 rpm, 3 = R 20 rpm L 20 rpm

then took class and did quite a few of the drills

09-09-2009, 09:07 PM

09.09.09

warm up included 5 minutes juggling a 12

3 x 1 min L/R snatch @ 16kg @ R = 22rpm, L = 20 rpm = 122 reps/2016kg
3 1/2 mins rest, jumping on tyre @ around 100 rpm
3 x 1 min L/R snatch @ 16kg @ R = 22rpm, L = 20 rpm = 122 reps/2016kg
3 1/2 mins rest, jumping on tyre @ around 100 rpm

3 x
5 L/R snatch 16kg with 25 kg sandbag on opposite shoulder
10 L/R 16kg clean with 25 kg sandbag on opposite shoulder

3 x 12 x 48kg hip squat belt

3 x 5 x 30kg sandbag clean - squat

45 L/R mace bell swings

2 k run with dog

Emily

10-09-2009, 06:53 AM

09.09.09
3 x
5 L/R snatch 16kg with 25 kg sandbag on opposite shoulder
10 L/R 16kg clean with 25 kg sandbag on opposite shoulder

Haha you're really quite mad. But it sounds like fun, I must give it a go sometime.

10-09-2009, 09:02 PM

Haha you're really quite mad. But it sounds like fun, I must give it a go sometime.

maybe ;). I like that drill, you really need to generate some power to get the KB over head

10.09.09

5 x 1 minute of each of the following
skip @ 140 rpm
2 x 6 clubbell swing
skip
16 kg hand to hand swing @ 25 rpm
skip
burpees @ 15 rpm
skip
macebell toss from hand to hand

40 minutes of constant movement

5 x 2 minutes Bas boxing

50 crunch, 25 L/R oblique crunch, 50 back extension

11-09-2009, 09:50 PM

11.09.09

10 minutes push sled + 48kg 20 metres. Two people working the sled so 1:1work rest ratio
jog/walk for 5 minutes
10 minutes working in pairs - 2 x 24 bear walk 10 metres then farmers walk 10 metres alternating with sledge strikes on tyre (mixing up OA)
jog/run/sprint approx 700 metres

13-09-2009, 07:28 PM

12.09.09

workshop

13.09.09

3 x 1 min snatch L/R x 20kg, change hands on the minute
R= 15, 17, 20 rpm
L = 15, 17, 18 rpm

2040kg

2 minutes

3 x 1 min snatch L/R x 16g, change hands on the minute
R= 18, 20, 22 rpm
L = 20, 20, 15 rpm

1840kg (was aiming for 2000 but just fatigued)

2 minutes

5 x 1 min OALCC&J x 20kg, change hands on the minute @ 10 rpm, except last minute on the left @ 8rpm

1960kg (again looking for 2000 but got sloppy and lost focus)

2 minutes

3 x 12 x 2 x 24 hip squat belt. When using the 24s ROM is limited unless standing on blocks. Then had a der moment. Have the old school BB sitting around so hooked it up and ROM much greater. So in addition to the above 1 x 12 x BB
4 x 12 x red old school BB shoulder press (sets alternating between front and behind head press)

10 minutes

5 x
run approx 300 metres
OA swing 10 L/R x 24kg
max HR 168 ave HR 154

bar hangs

15-09-2009, 09:28 PM

14.09.09

kinesiology

15.09.09

swings etc to warm up

Hang clean - 1 x 6 x 40, 1 x 4 x 50, 1 x 6 x 42.5x 1 x 4 x 50, 1 x 6 x 40

Front Squat 5 x 5 x 42.5

Jump shrug 5 x 5 x 42.5

High Pull 5 x 5 x 42.5

3 x
Burpee into 10 kg med ball chest pass to partner
10 jerks x 16kg L/R
10 kg med ball deck squat into chest pass to partner
10 L/R renegade row

Ran class completed many of the drills

16-09-2009, 10:22 PM

16.09.09

feeling fatigued and flat today

3 x 2 mins L/R snatch @16kg = L @ 17 rpm R @ 20rpm
5 minutes rest
3 x 2 mins L/R OALCC&J x 16kg @ 10 rpm

2 x with 16
15 swing clean
10 L/R bum up clean
10 L/R OA swings
10 overhead swing turn
10 swing squat
run 400m

18-09-2009, 09:06 PM

18.09.09

5 minutes working with 1 partner dominator + 20kg push x 25 metres. Every second run push up and back. Grass wet and hard going in areas

5 minutes shoulder 30kg sandbag L/R x 1 + 1 pull up, then 2 and so on

5 minutes working with 1 partner sled + 60kg x 25m pull, pull row, pull arms behind back, pull press, side pull

5 minutes working with 1 partner 2 x 24 bear walk x 15 metres

20-09-2009, 09:57 PM

19.09.09

Snatch

1 min L/R
24 kg @ L = 11rpm, R = 12rpm
20 kg @ L = 16rpm, R = 20rpm
16 kg @ L = 19rpm, R = 23rpm
12 kg @ L = 20rpm, R = 25rpm

2484

3 - 4 mins rest

24 kg @ L = 13rpm, R = 16rpm
20 kg @ L = 16rpm, R = 20rpm
16 kg @ L = 18rpm, R = 24rpm
12 kg @ L = 20rpm, R = 22rpm

2592 + 2484 = 5076

2 x 3 L/R x 16kg snatch then lunge with 30 kg sandbag on opposite shoulder
1 x 3 L/R x 24kg snatch then lunge with 30 kg sandbag on opposite shoulder

8 mins OAJ x 24kg @ mins 1 - 6 @ 7rpm, mins 7 & 8 @ 10 rpm. Change hands on the minute

3 k run

20.09.09

1 x 10 L/R x 16 kg - OAC, OAJ, OALCC&J

1 x 10 min x 24kg OALCC&J @ 6,6,7,8,6 rpm. Change hands on the minute = 1584
5 mins
1 x 10 min x 20kg OALCC&J @ 9 rpm. Change hands on the minute = 1800
5 mins
1 x 10 min x 16kg OALCC&J @ 12 rpm. Change hands on the minute = 1920

5304

2 x 2 x 12 x 15 reps
swing outside legs, swing outside legs pull elbows in close, push ups hands on KB handles, bums up press, squat thrusts hands on kb, clean outside legs

3 x 10 L/R macebell + 2kg swings

feel sick

22-09-2009, 11:09 PM

22.09.09

1 min L/R
x 24 kg @ L=12rpm, R= 14rpm
x 20 kg @ L=16rpm, R= 20rpm
x 16 kg @ L=19rpm, R= 20rpm
x 16 kg @ L=18rpm, R= 22rpm
2608
4 mins rest
x 24 kg @ L=14rpm, R= 16rpm
x 20 kg @ L=16rpm, R= 20rpm
x 16 kg @ L=16rpm, R= 20rpm
x 16 kg @ L=20rpm, R= 22rpm
2688
total 5296
4 mins
2 x 1 min L/R x 20 kg pull then snatch = 1 rep @ 10 rpm = 40 reps
2 x 1 min L/R x 16kg snatch @ 14 rpm (just working on technique and breathing with KB locked out overhead)

3 x 12 x red OSBB behind head press
80 x macebell + 2kg swings - switch direction every 10 reps

26-09-2009, 09:48 PM

23.09.09

OAJ
1 min L/R
16 @ L= 13rpm. R = 15 rpm, L= 19 rpm. R = 20 rpm

OAJ
1 min L/R
24 @ L= 10rpm. R = 10 rpm
20 @ L= 14rpm. R = 16 rpm
16 @ L= 23rpm. R = 19 rpm

OAJ
1 min L/R
24 @ L= 12rpm. R = 12 rpm
20 @ L= 16rpm. R = 16 rpm
16 @ L= 19rpm. R = 20 rpm

run 100m
30 hindu squats
run 100m
15 lunge L/R
run 100m
10 squat thrusts
run 100m
30 walking squats
run 100m
up/down stairs
10 squat thrusts
up/down stairs
run 100m

25.09.09

5 x 10 L/R Macebell + 2kg swings

40 minutes carrying 30 kg sandbag around rec ground Every minute complete reps of sandbag drills including 10 x cleans, 5 x shoulder L/R,10 box squat using bench, 18 x clean over 4 ft fence then jump over, 5 L/R x step up onto high step, into squat position then stand, 5 L/R TGU, 10 x reverse row with bag on abdomen, 10 x clean over 5 ft high fence then jump over, 2 x up/down stairs, 5 x L/R shoulder lunge, 10 x box squat using bench, 18 x clean over 4 ft fence then jump over, 5 L/R x step up onto high step, into squat position then stand,

26.09.09

very nervous day, long suffering Saints supporter

AM

3 x 1 min per station
BB dragon twist @ 15kg
10kg MB slam
15kg walking squat
OA LCC & J
OA LCC & J
2 mins rest

throughout the day much macebell swinging at quarter time, half time, three quarter time,

immediately following the GF went for a run around 10 ks as hard as possible. Old habits die hard, so do old hamstring injuries

more macebell swinging

Even longer suffering Saints supporter. Shouldve worn HR monitor during game, wouldve been an interesting exercise

stoyan

26-09-2009, 11:05 PM

Jamie, if the 10km run didn't take your mind off the grand final loss, try dropping the 32kg KB on your toes a few times. I think that would do the job :) (just trying to be helpful).

27-09-2009, 09:09 PM

Stoyan, I dont even think that would work

27.09.09

juggling with the 16 and 20

Snatch
1:15 R/L
16 kg @ L= 16, R = 20
20 kg @ L= 20, R = 20
24 kg @ L= 12, R = 12
20 kg @ L= 16, R = 18
16 kg @ L= 18, R = 20
182 snatches = 3240

5 mins

OAJ
1:15 R/L
16 kg @ L= 13, R = 13
20 kg @ L= 13, R = 13
24 kg @ L= 13, R = 13
20 kg @ L= 13, R = 13
16 kg @ L= 13, R = 13
130 jerks = 2496

5 mins

OAC
1:15 R/L
16 kg @ L= 20, R = 20
20 kg @ L= 25, R = 25
24 kg @ L= 20, R = 20
20 kg @ L= 22, R = 22
16 kg @ L= 18, R = 22
214 cleans = 4120
182 snatches = 3240

5 mins

2 x 12 x 15 swing pull, 15 L/R Macebell swing, 2 x 12 x 15 swings, 15 L/R Macebell swing, 2 x 12 x 15 row, 15 L/R Macebell swing, 2 x 12 x 15 bum up clean, 15 L/R Macebell swing,

4 x 15 x 2 x 12 snatch

29-09-2009, 08:54 PM

28.09.09

nuttin

29.09.09

feeling a little fluey

5 x 5 high box jumps
3 x 8 x BB jump shrug

4 x 4 x 40 hang power clean
4 x 4 x 40 power clean

4 x 12 x 50 kneeling hip extension
4 x 6 x jump to feet from kneeling

3 x 1min L/R OAJ 20kg @ 19rpm

30-09-2009, 08:24 PM

30.09.09

at 3.30 decided i wasnt gunna train tonight but then i got to training and had my mind changed (after a little bit of goading), bad move dickhead. Was a bit of, nah it wasnt, it was a lot of a struggle. Before training it was a little sniffley head cold, now its one of those achey leg sons o bitches of a fluey type thing. Will he ever learn?

some snatching n that with a 16 to warm up

some more snatching
1 min L/R x 32 kg cleverly disguised as a 24kg @ R = 11, L = 10
1 min rest
2 min L/R x 32 kg cleverly disguised as a 20kg @ R = 24, L = 22
2 min rest
3 min L/R x 36 kg cleverly disguised as a 16kg @ R = 50, L = 48
= 2992kg

5 min break

2 x with the 16
20 L/R round the body pass (forward backward movement rather than round the body), with contraction of the caviar of the legs during the forward toss
20 L/R swing across the body
10 L/R OA swing to waiters press position in same hand
10 L/R ass (oops, that should be pass) between legs then clean to opposite hand
10 DH swing - clean

some partner juggling practice with the 16, working nicely there and will look good at our demo in a couple of weeks

Emily

01-10-2009, 07:30 AM

Haha. Yeah nice one dickhead.

03-10-2009, 05:41 PM

01.10.09

6 x 15 L/R macebell + 2kg swings

02.10.09

WU worked up to some short sprints

Today there were 3 of us

Drill 1
Push sled + 20kg for 15 second intervals/ 30 seconds rest x 6

Drill 2
Pull ups ladder 1 - 4 with 30 seconds rest between sets. 4 - 1 Chin ups with 30 seconds rest between sets

Drill 3
Push sled + 22.5kg for 30 second intervals/ 60 seconds rest x 2. When sled push finished 10 bodyweight squats then sprint to catch up to the sled

Drill 4
Push sled + 22.5kg for 30 second intervals/ 60 seconds rest x 2. When sled push finished 10 bodyweight squats then sprint to catch up to the sled. The third set was tough, the grass was long, very sandy in sections and the legs were heavy

Drill 5
10 x 24kg double hand swings
Bear hug 30kg sandbag x 30 metres
Sprint 30 metres
10 x 24kg double hand swings
Sprint 30 metres
Bear hug 30kg sandbag x 30 metres

Drill 6
10 x 24kg double hand swings
30kg sandbag carry on left shoulder x 30 metres
Sprint 30 metres
Burpees until swinger finishes their set
10 x 24kg double hand swings
Sprint 30 metres
30kg sandbag carry on right shoulder x 30 metres

stand around feeling crap

Drill 7
4 x 20 L/R macebell + 2kg swings

03.10.09

snatch test - bombed
133 reps with the 16. Completed 92 reps on the right in the first 5 minutes. Then only completed 41 reps on the left in 3 minutes and had to put the bell down. Felt very fatigued and failed to focus on one rep at a time. Also having trouble with throwing the bell over the palm to the fingers in the left hand, keeps squashing calluses

15 minutes rest

Tried to make up for poor showing with the snatch and attempted a OAJ set. The plan was to use one hand change. After the first minute re assessed and changed hands on the minute.
153 reps x 20kg

Overall disappointing effort. I know training was too heavy leading into the comp sets but still disappointed

07-10-2009, 09:16 PM

04.10.09

felt very ill following yesterdays comp sets, to the point where i was spewing in the arvo. Felt much better today

8 x 2mins on the heavy bag

3 x 1 min
OAJ x 24kg
burpees
OAJ x 24kg
Split jump
Macebell swing L
Skip
Macebell swing R
Floor kip
Switch swing x 20kg
Hindu squats
3 mins rest

06.10.09

BB shrug 3 x 10 x 40kg
Hang clean from knee 4 x 4 x 40
Clean 4 x 4 x 40
Back squat 4 x 10 x 50 (just going back to basics)
Bench row 4 x 10 x 50
Ring push ups 4 x 10
30 kg sandbag TGU 3 x L/R

07.10.09

2 x 16
1 min
Clean @ 13, 16, 20
Jerk @ 10, 12, 12
Long cycle @ 13, 13, 13
3 min rest

2 x
30 secs per station
2 x 16 rack hold
2 x 16 OH lockout
Macebell swing
battling ropes
sprint
box squat
jump onto log
sprint

1 x
30 secs per station
2 x 16 rack hold
2 x 16 OH lockout
2 x 16 LC (8)
Macebell swing (15)
battling ropes
body weight squat
split jump (60)
tuck jump (27)

feeling crook

10-10-2009, 06:01 PM

08.10.09

30 minutes trunk workout (i am off the word core, oh and functional)

09.10.09

light jogging to warm up

sled + 48kg
4 x 15 secs on/ 30 secs off
3 minute rest
4 x 30 secs on/ 60 secs off
3 minute rest
4 x 30 secs on/ 60 secs off
5 minute rest

2 x
2 x 16 Oleg circuit (a tiny bit bastardised or douseicised if you like)
snatch, swing, clean, jerk, push ups, dips, alternating press, alternating clean

10.10.09

2 x
1 min
BB + 15kg dragon twist
10kg MB slam
15 kg MB squat - halo
battling ropes
macebell swings
16kg OAJ L
16kg OAJ R
2 mins rest

5 mins rest

sled + 30kg
5 x push 15 secs on/ 15 secs off
bare feet on the bitumen - warm day - ow
5 x push press 15 secs on/ 15 secs off
5 x squat push press 15 secs on/ 15 secs off

18-10-2009, 11:55 PM

12.10.09

massage

13.10.09

3 x 8 x 20kg BB jumps
3 x 8 x inverted rope row

4 x 4 x 40 hang clean from knees

1 x 4 x 40, 45, 45, 45
4 x 10 x 32kg DH swing

4 x 15 x 45 back squat
4 x 10 x rope manual tri extension

1 x 5, 6, 6, 7 rope pull up
4 x 10 x 40 BB serratus crunch
4 x 6 (L/R) x 12kg hop

14.10.09

2 x 16
clean @ 1:15 = 10
jerk @ 1:15 = 10
LC @ 1: 15 = 10

clean @ 1:30 = 12
jerk @ 1:30 = 10
LC @ 1: 30 = 17

clean @ 1:15 = 17
jerk @ 1:15 = 10
LC @ 1: 15 = 12

2 x Oleg with 16s - smashed it

15.10.09

ran class

16.10.09

4 training

4 cones set up 30 metres apart
1st cone = 10 x burpees
2nd cone = 10 x macebell swings
3rd cone = 10 x 32kg DH swings
4th cone = 10 x 32kg DH swings

Push sled around the cones, as a cone is reached the pusher stays at the cone and performs the designated exercise then runs around the cones to catch the sled. 4 rounds were performed to ensure each participant pushed the sled either 1st, 2nd 3rd or 4th. Each round consisted of 2 laps. Lap 1 = sled, 2 & 3 = sled + 48kg, round 4 = sled

2 x circuit - 30 secs per station
battling ropes, OAJ (32kg) L/R, macebell swings.
run 50 metres
donkey kick over log, box squats, jump onto log, high leg step over log, step ups L, step ups R
run 50 metres

17.10.09

2 x 1 minute per station

OAJ x 16 kg L
OAJ x 16 kg L
battling ropes
15kg MB squat slam
10kg MB slam
macebell swing
30kg sandbag shoulder
2 mins rest

1 x 30 secs per station

OAJ x 16 kg L
OAJ x 16 kg L
battling ropes
15kg MB squat slam
10kg MB slam
macebell swing
30kg sandbag shoulder
2 mins rest

10 minutes push sled - 2 training
push for 15 seconds then 10 squats then run to sled
1st 5 minutes sled + 40 kg, 2nd 5 minutes sled

3 x 10 x 45 serratus crunch
3 x 16kg KB infinitys until the cruncher finished their set

18.10.09

10 x 2 mins heavy bag Bas Muay Thai (1st minute easy)

5 minutes working through punching drills in 15 second blocks

100 x 15kg macebell swings
50 x 2 x 16 burpee clean
50 x 2 x 16 wipers
50 x 16kg KB infinitys
25 L/R x 16kg OAJ

2k run hard as possible
up/ down stairs 5 minutes running, jumping, 2 step jumps, hopping

21-10-2009, 12:13 AM

20.10.09

3 x 8 x 45 Jump shrug

5 x 5 x 45 Hang clean
5 x 8 x rope row

4 x 10 x 45 squat (1 rep = 1/4 squat x 4 + full squat)
4 x 15 x 32kg DH swing

Rope chins 6, 6, 6, 5
4 x 10 x ring push up

3 x 8 x rope man tri extension
3 x 20 x 16kg infinitys

Then ran class

21-10-2009, 11:24 PM

21.10.09

2 x 16

clean 1:15 @ 15 reps
Jerk 1:15 @ 12 reps
LC 1:15 @ 12 reps

LC 1:15 @ 12 reps
Jerk 1:15 @ 12 reps
clean 1:15 @ 24 reps

clean 1:15 @ 16 reps
Jerk 1:15 @ 10 reps
LC 1:15 @ 12 reps

run 150 metres
19 fence jumps
run 150 metres
20 push ups hands on bench
run hard 500 m
19 fence jump
run hard 150m

jog 100m
40 squats
20 jumping pull ups
20 fence jumps
lunge 30 metres
jog 30 metres
10 burpees
run 40 metres
20 x 16kg DH swings
10 L/R x 16kg snatch

23-10-2009, 10:15 PM

23.10.09

Olive tree hill run

This hills a prick

Sprint to marker on roadside then jog down, sprint to next marker and then jog down and so on...continue for 20 minutes (was actually 21:21) and get as far up the hill as possible. Made it one short of the top

Max 175 - Ave 155

Carry 30kg sandbag on shoulders to the top 6:28

Max 164 - Ave 156

Carry back down 7:08

Max 130 - Ave 119

Paul in Hobart

25-10-2009, 08:44 PM

Hey Jamie , with your trainings styles you'd definitely enjoy one of Dragon's HRA sessions
"Maybe for future?"

25-10-2009, 11:59 PM

Hey Tucker,

Yeah from the sound of it i would definitely "enjoy" one of Dragons sessions. Enjoying a bit of a break from full on KBs for a little while. Had been about 4 months solid and felt a change was necessary to freshen up. Have also taken on a client who enjoys me training with him and those particular sessions

24.10.09

Training MMA guy who has a fight coming up. I join in the Saturday session for some fun. The guys a freak and i just like to see if i can keep up with someone 15 years my junior

3 x
30 secs per station
battling ropes
burpees
2 x 16kb swing to row with feet together
burpees
15kg MB walking squat
burpees
sledge on tyre
burpees
macebell swings
burpees
2 minutes rest

for rounds 2 & 3 alternated between burpees and swiss ball sprawls

10 minute rest

10 minutes sled + 30kg on the bitumen
push for 15 seconds then 10 bwt squats or lunge variations

10 minutes rest

10 minutes kicking drills on the pads. At some point here injured knee. Iced up immediately and on and off throughout the day and night

PM

Torso session SB pikes, SB skiers, SB toe taps, TGUs with the red old school barbell, macebell swings, KB infinitys, macebell horizontal presses, SB KB pullovers, SB bridging with sandbag

25.10.09

Continued icing knee throughout the night and today. Wanted to test it a little

10 x 2 minutes BAS Muay Thai without the kicks or knees
In between first 5 rounds 2 x 16 cleans. Next 5 rounds 2 x 16 clean pull

Hip squat belt with 2 x 16
5 x
10 x squat
Bear walk length of garden

5 x 20 macebell swings
3 x 10 SB bridge with 30kg sandbag

Knee appears ok, a little bit dodgy laterally

28-10-2009, 10:18 PM

27.10.09

3 x 10 x jump

Power cleans @ 47.5kg x 4, 4, 5, 4, 5, 3
Rope chins 5, 5, 6, 5, 4

BB Squat x 50kg (1 rep = 4 x 1/4 squat then full squat) 10, 7, 7, 10, 6
32 kg DH swing 15, 15, 15, 15, 15

Reverse rope row 4 x 10
Muscle up with feet on box 4 x 5

2 x 10 x 47.5kg BB reverse crunch
2 x 10 x 47.5kg serratus crunch
2 x 5 L/R x 32kg OAJ
2 x 10 L/R macebell horizontal press

28.10.09

3 x 1 min L/R OALC @ 16rpm

1 min L/R OALC x 24 @ 12rpm
1 min L/R OALC x 20 @ 14rpm
1 min L/R OALC x 16 @ 16rpm

1 min L/R OALC x 24 @ 9rpm
1 min L/R OALC x 20 @ 11rpm
1 min L/R OALC x 16 @ 13rpm

21-15-9
DH Swing x 24kg
Burpee jumping pull up
Fence jump
Run from hut to Catalanos sign (about 400 m)
13:00

04-11-2009, 11:29 PM

30.10.09

hill run

up and down to first three LHS road makers
next 2 climbs were alternating between running forward then turning to run backward at each road marker LHS & RHS
then climb all way to top

HR was up above 160 from the word go today. Average was 164 and max 178

15 minutes rest

carry 30kg sandbag to top 6:08 and down 5:07

Average HR up 159 and max 164
Average HR down 130 and max 140

5 minute rest

carry 2 x 16kg kettlebells to top and then down. Did not put bells down, alternating between rack and farmers

Average HR up 164 and max 168
Average HR down 156 and max 168

This final drill absolutely sucked, forearms were on fire when farmers walking and shoulders on fire during rack.

31.10.09 & 01.11.09

AWF level 2 oly weightlifting course

02.11.09

massage

03.11.09

Hang pull up onto toes 5 x 5 x 45
Hang power clean 5 x 3 x 50

Halting DL (5 sec hold explode up onto toes) 4 x 4 x 55

Front Squat 1 x 5 x 40, 4 x 5 x 45 (25 secs rest between sets)

Chin 2 x 5, alternating grips 3 x 5

BB floor press 3 x 10 x 45

Tabata DH swing x 32kg 11, 12, 13, 13, 14, 12, 12, 11

2 x
Hover - push up x 10
ab wheel roller x 5
serratus crunch x 45kg x 10
garhammer crunch yellow band resisted x 10

04.11.09

warm up included swings, snatch, OH toss and run with the 16

2 x

10 reps x 2 x 16

snatch, swing, clean, jerk, alternate clean (5l/R) alternate press (10 l/R), dips, push ups, L sit hold

1 = 3:25
2 = 3:15

3rd round snatch, swing, clean, jerk, alt press, dips then switch to OA jerk 5 L/R, OA clean 10 L/R, OA swing x 10 L/R, snatch x 5 L/R, 5 L/R x 2 x16 alternate clean

switching down to the 16 was a nice way to deload and get breath back

08-11-2009, 11:43 PM

06.11.09

hill sprints

up 2 down 1 = 7:36; Max 174; Ave 165

Down the other side, down 2 up 1 = 5:35; Max 175; Ave 158 (hamstrings really tightened up)

30kg sandbag carry to top 6:38; max 165; ave 159

30kg sandbag carry back down

2 x 16 farmers walk up 2 then down 1 with kbs in the rack = 13:11; max 164; ave 145. This really is a horrible drill

50 x 2 x 16 clean
50 x 2 x 16 swing pull to chest

07.11.09

BB Shrug on to toes 3 x 4 x 45, 2 x 4 x 50

Hang power clean 5 x 5 x 40

Box jumps 5 x 3

Box squat 1 x 15 x 40, 1 x 15 x 50, 1 x 10 x 55, 1 x 10 x 60 (just getting the groove)

Swiss ball hip extension + 33kg sandbag + 3 secs hold x 3 x 10

BB floor press from bridge 2 x 10 x 45
Sandbag floor press from bridge 1 x 15 x 40, 1 x 23 x 40

Tabata 2 x 16 clean = 8, 9, 6, 8, 5, 6, 7, 6

2 x
10 x 45 serratus crunch
10 x hover push up
20 x orange band garhammer
10 x L/R macebell rotation press
this was a tough trunk circuit - it burns

PM
8 x 2 min Bas
2 x 3min Bas

2.5k 10 min

08.11.09

5 x 10 L/R x 16kg OAJ

3 x
OAJ
5 L/R x 24kg
10 L/R x 20kg
15 L/R x 16kg
1 min rest

AKB macebell + 2 kg shot swings 96 reps sets of 10 L/R until last set on the left when technique went to shit. Just the additional 2kg shot made a huge difference. Tris are very fatigues

11-11-2009, 11:26 PM

09.11.09

whoah tris on fire, the additional weight with the macebell made a huge difference

ABout 30 mins messing around with 16kg kettlebell, swing squats, swing jumps, snatches, pull ups

1 hour MMA class - wrestling techniques. 10 minutes light contact sparring. The new guy (90kgs) slams me, all his weight and mine through my R elbow...awesome...angry....choke him

10.11.09

iced elbow all night...still very tender no real damage

4 x 6 x 45 BB shrug onto toes

1 x 4 x 40, 45, 47.5, 50 Power Clean. Felt easy today

3 x 3 x 30 hang power snatch - just messing around

4 x 10 x 60 BB box squat

3 x 3 x 60 halting DL - 3 sec hold

4 x 5 x bwt box muscle ups

3 x 20 x 20kg low box step ups - 25secs rest between sets

11.11.09

1 min L/R snatch @ 15rpm
2 x 1 min L/R snatch @ 15rpm
5 x 1 min L/R snatch @ 15rpm

havent snatched for a while. R side feels good. L Side stiff and awkward

2 x
20 x 16kg squat KB on back
10 x 16kg tri extension - kb in thumbs
10 x 16kg squat jumps - kb between legs

21-15-9

16 kg swings, jumping pull ups, 1.5m fence jumps
12:43 - legs felt real heavy today

14-11-2009, 10:50 PM

13.11.09

10 mins up and down hill always running to next marker up after returning to the bottom
Max 171 Ave 148
5 min recovery

10 mins up and down hill always running to next marker up after returning to the bottom, alternating between forward and backwards running.
MAx 173 Ave 157
7 min recovery

10 mins up 2 down 1
MAx 172 Ave 160
10 mins recovery

25 L/R OACJ with the 16

14.11.09

BB shrug onto toes 3 x 5 x 50, 2 x 5 x 55

Hang power clean 1 x 5 x 40, 4 x 5 x 42.5

High box jump to depth jump 3 x 3

Box Squat 4 x 10 x 60

Swiss Ball 40 kg sandbag hip extension - 2 sec iso 4 x 10

5 x 30 secs
Battling ropes from feet, feet, knees, lunge, lunge
20kg sandbag high knee step up onto small box

PM

7 x 3 mins Bas CD - hard n fast
3 k run hard n fast

5 ab wheel roll out
5 x Plank - push up - plank - side plank L/R - side push up L/R

17-11-2009, 11:39 PM

15.11.09

macebell session, swings, swing lunges and other stuff, around 30 minutes

16.11.09

1 hour wrestling, got smashed :)

17.11.09

5 x 3 x 60 BB shrug onto toes

2 x 4 x 42.5 hang PC from thigh
3 x 4 x 45 hang pc from thigh

4 x 10 x 62.5 box squat
4 x 15 x 32kg DH swing

4 x 10 x Push ups with 4kg vest hands on bench feet on box, using orange band (6 reps + 4 without), feet on box, rings

3 x 20 x 20kg sandbag low box step ups

2 x
30 secs battling ropes from knees
10 hover push up
10 x 45kg serratus crunch
20 x garhammers with yellow band

18-11-2009, 09:36 PM

18.11.09

Snatch

1 min L/r @ 18rpm
1 min rest
2 min L/R @ 16, 13, 18, 20 (started running and had to move under cover)
2 min rest
3 min L/R @ 18, 18, 18, 18, 20, 20 rpm
3 min rest
2 min L/R @ 20, 20, 22, 22
2 min rest
1 min L/R @ 24 rpm

347 reps = 5552 kg

3 min rest

100 snatch switching every 10 reps - just cruising focus on technique = 1600

7152kg total

Couple of breakthroughs with snatch technique today. Couple of light bulbs went off

Jog 500 metres 19 fence jumps at cattleyards
Jog 200 metres
50 lunges across oval
50 hindu squat jumps across oval
20 high knee step ups
jog 400 metres
sprint 50 metres

5 x 3 min rounds of Bas, just focus on punching technique. No sprawling or kicking

25-11-2009, 07:34 PM

for all my fans out there thatve been pining dont fret

training has been some running, burpees, jumping ( no tyre dammit) log lifting and flipping bit of swimming

gym session boxing mixed with burpees, cleans, kipping pull ups, dumbbell swings (no kbs), 3 x C2 rower 400m (around 1:30 pace) + 15 push ups

tomorrow im gunna run up a real hill

stay tuned

30-11-2009, 10:24 PM

26.11.09

Was in New Zealand looking for a place to train, rang around a few gyms in the New Plymouth area. Discovered a place called Studio Athletica in the phone book, when i rang and asked the bloke whether they accepted casual visitors he said "well not really plus we train with alternative equipment like kettlebells and gymnastics rings so dont know if youd be interested anyway". Woohoo you fn beauty!

After a bit of a chat the owner kindly allowed me to visit his training facility in New Plymouth. The place is decked out nicely, plenty of KBs, squat racks, rings, punch bags, power bands, thick bars etc etc

Turns out that the owner, Dean Jolly, was NZs first RKC (at the same time as Don Stevenson completed his) and is still a passionate kettlebell user. Turns out that Dean also enjoys a chat so didnt get as much done as i would have liked but it was still a good session and was great to meet Dean

Some timed sets of cleans, snatches, LCCJ, and a few general conditioning drills

Thanks to Dean for allowing me the opportunity to use his facility. If anyones in the area check out the joint, its a 24/7 private gym. Deans spent 2 years getting the place together and it really is sweet...bro

28.11.09

Have been stuck behind the wheel of a car for around a week now and am really beginning to feel it. Hips are real tight

30 minutes
Sprint 50 metres up hill
10 burpees
jog down other side of hill about 30 metres
shadow box 1 minute
20 hindu jump squats back up the hill
jog remainder to top
10 reverse lunge L/R
jog 50 metre down hill

found a log and did a couple of over head squats

30 minute run including 2 times sprint up a nice hill to the point of exhaustion

30.11.09

feeling jet lagged today and very out of sorts

20 minute jog in the AM

in the PM

heaps of hip and thoracic mobility drills

sets of 10 L/R, 15L/R OAJ with the 16, 5 minute rest then the 20

sets of 10 L/R, 15L/R OALC with the 16, 5 minute rest then the 20

100 snatch with the 16 (hand change every 10 reps)
2 x 60 with the 20 (hand change every 10 reps)

went to do another 100 with the 16 but couldnt be fu*%ed

Oh and i forgot i also knocked out some tyre jumps!

04-12-2009, 10:26 PM

01.12.09

BB power shrug 3 x 5 x 40

Hang PC from knee 1 x 4 x 40, 45, 47.5, 47.5, 45

5 x 12 x 50 BB box squat
5 x 15 x 32 DH swing
1 min rest

4 x 10 x 40kg sandbag SB hip extension with 3 sec iso

5 x
5 L/R x 32kg dead clean
10 L/R x 5kg rope med ball slam

02.12.09

made mistake today of drinking coffee in the AM, crashed hard in the arvo

OAJ x 16kg 2min L @ 12rpm / R @ 14rpm

OAJ x 16kg 2min L @ 12rpm / R @ 14rpm

OAC x 16kg 2min L @ 15rpm / R @ 20rpm

OALC x 16kg 2min L @ 18rpm / R @ 20rpm

2 mins rest beween sets was tyre jumping

7 x 3mins BAS CD - no sprawls. In 1 minute between rounds 10 x tuck jumps and blue tube resisted shoulder mobility drills

3 k run 15 mins

04.12.09

first hot training day for the season

jog 1 k + hip mobility

4 x
10 sprawling squat thrust
5 x frog jump push up
5 x kipping pull up
30 sec wall squat
5 x squat jump with hands behind head
5 x L/R x 16kg OAJ
run 400m
1 min rest

10 min

7 x Bas. First 2 rounds a struggle, next 5 smoking. In 1 minute rest between rounds blue tube resisted shoulder mobility drills

2 x 10L/R macebell swings

2k run 9 minutes

05-12-2009, 11:35 PM

AM

24 kg 2 hands anyhow x 24kg x 10 minutes = 138reps

10 x L/R x 2 kg MB punch

4 x 5 x 40 BB power shrug

1 x 4 x 40, 45, 47.5, 47.5, 45 HPC from knees

3 x 20 x 45 BB squat

4 x 5 L/R bulgarian split squat

3 x
10 L/R x 5kg rope med ball swing around head
10 x hover push up - alternate between left and right hand striking heavy bag (on ground) when in push up position. this smokes the abs n that

PM

8 x 2 min Bas CD Muay Thai
run 2ks

bloody hot

gravity boots hang

06-12-2009, 11:41 PM

4 x
10 sprawling squat thrust
5 x frog jump push up
5 x squat jump with hands behind head
30 sec wall squat
5 x L/R x 16kg OAJ
5 x L/R x 16kg dead clean from opposite foot
run 200m
1 min rest

3 x
3 L/R x 32kg OAJ
8 x red OSBB behind head press
8 x yellow OSBB behind head press

3 x 5 L/R x 16kg OA towel switch swing, holding towel at its end

13-12-2009, 09:02 PM

08.12.09

Shrug 4 x 5 x 40

Power clean 1 x 4 x 40, 45, 50, 52.5, 50

Bulgarian Split Squat 4 x 5 x L/R 20kg sandbag

Box Squat 1 x 12 x 50, 55, 55

Step Ups onto small box with 25kg sandbag 3 x 20 (10L/R) 20 sec rest between sets, bag stays on shoulders

Sandbag squat jumps x 25kg 3 x 20 with 20 sec rest between rounds

09.12.09

OAC 1 min L/R x 24, 20, 16, 12 @ 14, 16, 18, 20
OAJ 1 min L/R x 24, 20, 16, 12 @ 8, 10, 14, 20
OALC 1 min L/R x 24, 20, 16, 12 @ 8, 10, 12, 14
2 minutes rest between rounds

jog 200m - 5 pull up hang leg raise - jog to clubhouse - 19 fence jumps - jog 50m, 40 walking lunge - jog 50m - 30 dips - jog 100m - 5 chin hang leg raise - jog to clubhouse - 19 fence jumps - jog 50 metres - 50 hindu squats - jog 50 metres - 30 dips - lap of footy oval running backward

11.12.09

2.5 hours of various exercises - including flipping the new 200+ kg tyre, Ladders of 32, 24, 20, 16 OAJ, Sled pushing, battling ropes, sandbag squats, boxing focus pads, sledge on tyre

12.12.09

Around 35 degrees today

AM

Close grip BP 1 x 20 x 20, 1 x 10 x 40, 1 x 8 x 50, 1 x 8 x 55, 1 x 6 x 55, 1 x 8 x 50

Bench Row 1x 12 x 40, 1 x 10 x 50, 1 x 8 x 60, 1 x 8 x 60 (supinated grip), 1 x 10 x 50

5 mins alternating between
ring row 8, 8, 6, 5, 4, 4 & push up 12, 10, 8, 8, 6, 4

3 x 8 x 2 x 16 LCC&J

PM

8 x BAS
very easy 2 k jog

13.12.09

3 x 8 x GHR
4 x 10 x 48kg hip squat belt (4th set feet very wide)
3 x 8 L/R x 40kg sandbag reverse lunge

10 x 1 min work/1 min rest sled + 48kg push around oval

16-12-2009, 11:00 PM

15.12.09

Shrug 5 x 5 x 50

Power Clean 1 x 3 x 50, 52.5, 55, 52.5, 50

Box Squat 1 x 10 x 55, 60, 62.5, 62.5, 62.5

DL 1 x 10 x 70,
1x 15 x 75,
1 x 10 x 70, 70

High knee step up on low box 3 x 8 x 25kg sandbag

Clean 3 x 10 x 2 x 24 kb

16.12.09

Snatch x 16kg
1 min L/R x 16 rpm
1 min rest
2 min L/R x L 17, 17 rpm / R 17, 20 rpm
2 min rest
3 min L/R x R 17 / L 17 rpm
3 min rest
2 min L/R x L 17, 17 rpm / R 17, 17 rpm
2 min rest
1 min L/R x 19rpm

5 x 1:30 on focus pads. Timing off other than last round

21-15-9
Swing x 16kg, Kipping/Jumping pull up, fence jump, run to Catalano sign and back
11:28

21-12-2009, 10:37 PM

18.12.09

1.5 hours at the oval - 3 of us training - very hot

weightless dominator pushing to warm up - 1 lap of the oval

8 x 200kg+ tyre flip

pull up variations 5 sets of 5 reps plus some other messing around

down the stairs 1 arm push ups

1 lap dominator with 48kg

6 x
1 min OAJ x 20kg
Focus pads
Holding focus pads
1 min rest

1 lap dominator with 48kg

spewed 3 times today, very unusual

19.12.09

AM

BP
1 x 20 x 20, 1 x 10 x 40, 1 x 8 x 50. 1 x 6 x 52.5, 1 x 8 x 50

5 mins alternate between
35kg sandbag squat 12, 10, 10, 10, 6
&
Rope row (from front of club) 12. 8. 8. 8

5 mins alternate between
Stronger grip press x 15kg = 8, 8, 6, 6, 3 L & 1R
20kg plate curl = 10, 7, 6, 5

PM
very hot

9 x 2 mins Bas
Heaps of abs
Run 3k

20.12.09

Hot again

3 x
10 burpees
5 double clap push up
5 power pull up
30 sec wall squat
5 squat jumps

Have noticed the last two years that struggle in the heat more than i used to
lap of cricket oval

3 x
5 L/R x 24kg OAJ
30 secs plank
5 L/R sledge on tyre
50 jumping on tyre

23-12-2009, 04:35 PM

after noticing my last log was post 222 i have spent the past 24 hours standing on one leg!

22.12.09

AM

around an hour of pad work - 2 minutes work, 2 minutes pads, 2 minutes rest

5 mins OALC x 16kg = 74 reps

4 x
15 secs per station/1 minute rest between circuits
15kg landmine
battling ropes
macebell swing
OAJ L
OAJ R

At the end of round 2 completed 10 x plank - push up
At the end of round 3 completed plank - 1 push up - plank - 2 push ups and so on up to 5 push ups then back down to 1
For round 4 completed 20 sec plank after each exercise

PM

clean shrug 4 x 5 x 60
Hang Clean from knee 6 x 3 x 45

BB Squat 1 x 8 x 60, 7 x 3 x 60 (20-30 secs rest between sets)

5 mins
2 x 16 LCCJ 8, 6, 5, 4, 4,
Ring push up 10, 8, 6, 5, 1

Abs on swiss ball - pikes, toe taps, prone knee to elbow, reverse hypers

24-12-2009, 12:38 PM

23.12.09

AM

sparring - 3 training

Boxing 4 x 4 min rounds (2 minutes with alternate opponents)/ 2 minutes rest

Kick boxing 3 x 4 min rounds (2 minutes with alternate opponents)/ 2 minutes rest

20 minutes walking in the ocean

PM

20 minute run - 1st k easy, 2 & 3 at 4 min k pace, 4th at 5 min k pace

Abs on swiss ball, pikes, prone pullover, rollaways,

Gravity boot hang

25-12-2009, 12:21 AM

24.12.09

Sore all over today

4 x 3 x 3 min rounds of light grappling start from knees
2 x 3 x 5 min rounds of light grappling start from knees

2 x
10 squat thrust
5 clap push up
30 sec wall squat
5 squat jumps
5 L/R x 16kg OAJ
1 min rest

20 minute walk in the ocean (harder than a walk in the park)

26-12-2009, 08:53 PM

26.12.09

25 x with 2 x 12

bridge press - get up - row L/R - push up - clean - squat - press - jerk - get down. 12s are too light

25 x with 2 x 24
row - push up - L sit

jog 1k

400, 700, 400, 700

gravity boot hang

29-12-2009, 02:21 PM

27.12.09

Low back tight.

AM

Clean shrug 4 x 5 x 65

Hang clean from knee 6 x 3 x 47.5

BB Box squat 5 x 5 x 67.5

RDL 3 x 8 x 67.5

5 mins
LC 2 x 16 = 8,6,6,4,2
Ring push up = 8, 6, 6, 6,

PM

Abs including 5 - 6 rounds of a mace workout

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28.12.09

9am

1.5 hours boxing. 1st 45 mins pad work, then 45 minutes sparring, 2 min rounds moving immediately from one opponent to the next (x 3 opponents) then 2 minutes rest. One of the guys training with us is a professional cage fighter and he beat me up...alot. Scary dude.

Finish with 4 x
20 secs per station. At the end of each exercise various plank olds for 20 secs. At the end of each completed circuit plank push up variations

Battling ropes
Sandbag clean
Macebell punch
KB infinitys
1 min rest

4pm

4 k run. Very hot again and tired quickly.
Abs

30-12-2009, 09:14 PM

29.12.09

BB Jump 3 x 8 x 22.5

Hang PC from knee 8 x 3 x 42.5 (rest = walk to end of mats and back)

BB Back Squat 4 x 15 x 47.5

BB Walking lunge + 8kg kb swinging from bands at each end 5 x 8 (4L/R) x 36kg

5 mins
32kg DH swing = 12, 10, 10, 8, 8, 8
Ring row = 8, 7, 5, 5, 5

30.12.09

9am

kick boxing on pads for around 45 minutes. Work 2 mins Hold pads 2 mins
boxing sparring - 5 minutes rounds x 5. Started getting to and working from the inside with much taller opponent and had some success
10 mins sled push 15secs on/off

Training at this time am struggling to get a decent feed in. Tried Vitargo + EAA during training this morning

4pm

Run 4 ks @ around 4:30 pace
Abs 10 x 20
Stretch

01-01-2010, 03:49 PM

31.12.09

1 hour wrestling, start from stand up. Just got worked over and picked up many technical points

5 minutes
2 x 16 LC 9, 6, 6, 5, 5, 4
Push ups on KBs 10, 8, 6, 4, 5, 2

04-01-2010, 04:53 PM

02.01.10

AM
BB Jump 3 x 5 x 40

clean shrug 4 x 5 x 65

Hang power clean from knees 5 x 2 x 55

Hang power clean from knees 3 x 5 x 40

BB Back Squat 1 x 8 x 60, 65, 65, 60

2 x 5 L/R reverse lunge, walk length of mats and back, repeat, 1 minute rest between sets. Used BB with 8kg KB hanging by band from each end

5 mins
32 kg DH swing 12, 10, 10, 8, 8, 7, 2
Ring row 8, 6, 5, 4, 4, 3

PM

8 x 2 mins Bas Muay Thai
3 x Mace drills, 5 reps each exercise, 1 min rest between sets
Run 4 ks, easy

03.01.10

5 x
OALC x 16kg x 5 L/R
Snatch x 16kg 5 L/R
Run 50 metres
5 kipping pull up
5 fence jump
Run 50 metres
5 x up and down stairs
Run 100 metres
5 jumps onto bench seat
5 burpees
90 seconds rest

04.01.10

1.5 hours wrestling and pad work
Abs 300 reps

06-01-2010, 08:23 PM

05.01.10

very tired today

Clean shrug from knees 1 x 8 x 40, 6 x 60, 6 x 60

BB press from bridge 1 x 8 x 40, x 10 x 40, 50, 55

Halting DL (3 sec hold) 3 x 4 x 55

3 x 10 L/R x 2kg med ball punch

5 mins
Box muscle up (bottom only) 8, 6, 4, 3
25kg OH sandbag lunge 10, 8, 8, 2

5 mins

2 x 20 Kb clean 10, 8, 6, 6, 6
Bench row x 55kg 8, 6, 6, 4

06.01.10

AM

5 x 2 mins pads kicking and punching

3 x 2 mins pads kicking and punching. Prior to start of set either 10 x clean, C&J, jerk with 2 x 16

Struggling for breath today, alternated between mouth guard in/out

Immediately following pad work 5 x 10 x 55 DL. Rest was training partners work period

4 x 10 x 25kg sandbag slam on incline bench (2 x from L/R)

3 x 10 x 25kg sandbag sit up shoulder press on incline bench

PM

1 x 10 L/R OALC x 16kg
1 min rest
2 x 10 L/R OALC x 16kg
1 min rest
3 x 10 L/R OALC x 16kg

07-01-2010, 11:09 PM

07.01.09

2 x 5 minutes/ rest while partner works
15 secs push dominator + 20kg; hit pads 15 secs on bitumen

this is one of the worst things i have done for a while

5 minutes
LC 2 x 16 = 8, 7, 7, 5, 5, 2
Push ups on KB = 10, 10, 6, 6, 4

Finally moved GHR to the gym
3 x 10 back extension
3 x 10 sit up

12-01-2010, 11:46 PM

09.01.10

AM

Clean Shrug 4 x 5 x 40, 40, 60, 65

Hang power clean from knee 8 x 4 x 40

GHR 5 x 5

Sled + 30kg - 3 x 5 mins with 2 minutes rest between rounds. Push for 15 seconds then 10 bwt squats

PM

6 km hill run
45 squat thrust at halfway mark then 5 squat thrusts at the bottom of every hill on the way back

10.01.10

Hips and low back tight

3 x
10 burpees
5 clap push ups
5 kipping pull ups
30 sec wall squat
5 squat jumps
5 L/R x 24 kg OAJ
run 400 metres
5 L/R x 24 kg OAJ
5 L/R x 24 kg snatch
5 kipping pull ups
5 fence jumps
run 50 metres
up and down stairs 5 times
run 100 metres
5 jumps onto bench
5 burpees
90 sec rest

11.01.10

Not much motivation happening with anyone at training today

Pad work 8 rounds x 2 minutes with 4 minutes rest between rounds

2 x
10 x 15kg MB sit up toss on decline
10 x 25kg sandbag sit up on decline bench
10 x 25kg sandbag slam sit up

1 x
63 x 15kg MB sit up toss on decline
22 x 25kg Sandbag sit up on decline bench

12.01.10

high box jump 4 x 5

clean shrug 4 x 5 x 60

floor kip 4 x 5

hang power clean from knees 8 x 3 x 45

BB squat 2 x 20 x 45, 2 x 15 x 50

Lunge with 8 kg bells hanging from bands 3 x 4 L/R then walk length of mats and back

5 mins
LC 2 x 16 = 10, 8, 8, 6, 4
Push ups = 10, 8, 8, 4, 3

Then took KB class

15-01-2010, 11:00 PM

13.01.09

No snatch for a while so.....

1 min L/R x 10 / 1 minute rest

15/17, 17/18, 20/19, 20/19, 20/20, 20/20, 15/17, 15/15, 15/15, 15/15

21-15-9

swing, pull ups anyhow, fence jump,
run 400 metres

12:45

14.01.09

3 x 5 minutes - 30secs on 30 sec off sled + 40kg push on bitumen
rest jog to ute and back

3 x
1 minute strike bag in guard
1 minute hover punch bag
15 back extension (reps 11 - 15 2 sec hold)

15.01.09

AM

8 x 2 minutes pad work

5 minutes

LC 2 x 16 = 10, 8, 8, 7, 5, 1
Push ups = 10, 8, 7, 6, 3

PM

Jog 1.5 ks
2 x 1 min L/R x 16 clean @ 18rpm
2 x 1 min L/R x 16 clean @ 25rpm
2 x 1 min L/R x 24 clean @ 16, 12, 12, 12 - Hurt R QL

2 x 1 min L/R x 16 OAJ @ 12rpm
2 x 1 min L/R x 16 clean @ 16rpm
2 x 1 min L/R x 24 clean @ 8 rpm

Jog 2.5ks

23-01-2010, 01:20 AM

16.01.10

clean shrug 1 x 6 x 60, 65, 65, 65

Hang clean 1 x 4 x 40, 45, 47.5

Power clean 1 x 4 x 50, 50, 50, 50

Front squat 5 x 5 x 40

17.01.10

Heavy bag 30 minutes

3 x
16 bear crawl 2 x 24
20 metre 2 x 24 farmers walk
5 L towel pull ups

2 k run

19.01.10

3 x 5 x floor kip burpee

5 x
10 orange band knee squat
10 L/R walking lunge

5 x 5 GHR

3 x 10 x 25kg sandbag sit up

4 x 15 push ups (tri, wide, knee to elbow, tri)

2 x 10 swiss ball supine leg raise
3 x 10 back extension
3 x 10 orange band pull aparts

20.01.10

15, 16, 17, 18, 19, 20 L/R snatch x 16kg. 1 min rest between sets

3.5ks fartlek (200 on/off)

22.01.09

3k jog

2 x 1 min clean x 16kg @ 20rpm
1:30 rest
3 x 1 min clean x 16kg @ 26 rpm
3:00 rest
2 x 1 min jerk x 16kg @ 12rpm
1:30 rest
3 x 1 min jerk x 16kg @ 18rpm

4 x 8 orange band assisted pull ups

1 k jog

24-01-2010, 10:12 PM

23.01.10

BB jump shrug 3 x 10 x 20
Hang power clean 5 x 4 x 40
Feet together clean 4 x 15 with 2 x 16s
BB Split jerk 4 x 6 x 30
Jerk feet together 3 x 15 with 2 x 12s
Floor kip 4 x 5

3 x
10 L/R mace swing
10 L/R mace punch
8 L/R KB rotation halo
10 1 arm mace horizontal swing squat
10 5kg Med ball wall squat slams

24.01.09

jog 1 k
4 x 400m @ 1:10 pace/3:00 rest
5 minutes
10 x 20m sprint
5 minutes jogging

5 x
push sled + 48kg x 20 metres on grass
farmers walk 2 x 24 x 20 metres
jog 20 metres
push sled x 20 metres

real ho today and the last activity was a struggle
max HR hit 216 today

kbellguy

07-02-2010, 02:06 AM

Hi Jamie

That HR is pretty extreme!!!!!!!! how did you feel? any chest pain?

13-02-2010, 05:31 PM

Hey Matt, its not entirely unusual for it get that high during high intensity sessions. I felt pretty tuckered out

26.01.10

Chins 5 x 5
Press from bridge 4 x 8 x 2 x 24

OAJ x 32kg 3 x 5 L/R
OAJ x 24kg 2 x 10 L/R

Push ups feet on low wall 4 x 15

24kg KB OA row 4 x 8 L/R

2 x
V ups 2 x 20 x 7.5kg med ball
5 gorilla ups
10 SB pike
20 x Orange band crunch
Garhammer x 10

27.01.10

PC 1 x 4 x 40, 45, 47.5, 47.5
Box squat 1 x 15 x 57.5, 60, 65, 65

Walk lunge 2 x 16 x 4 x 10

5 mins LCC&J x 20kg

5 mins
LC x 2 x 16 10, 8, 8, 6, 5, 2
Push up on KBs 8, 7, 6, 5, 5,

29.01.10
1.5 k jog

clean
3 x 1 min L/R @ 15, 20, 25 rpm
2 x
1 min L/R x 16kg @ 20 rpm
1 min L/R x 20kg @ 18rpm

Jerk
1 min x 16kg L/R @ 20 rpm
1 min x 20kg L/R @ 15rpm
1 min x 2 x 16 @ 10rpm
1 min L x 16 @ 15rpm

30.01.10

Chins 5 x 5
GHR 5 x 5
PC 1 x 3 x 50, 52.5, 55, 57.5
Bench row 4 x 8 x 57.5
30kg sandbag decline sit up shoulder press 4 x 8
Back extension on GHR 3 x 10
Reverse hyper 3 x 10

31.01.10

3 x 400m @ 1:30
4 x 250m @ 0:40
6 x 200m @ 0:30

02.02.10

MB slam 3 x 10 x 10kg
BB jump 3 x 10

PC 1 x 3 x 50, 52.5, 55, 57.5, 57.5

Front sq 5 x 5 x 40
Chins 5 x 5

GHR 5 x 5
LCC&J 5 x 8 x 2 x 16

03.02.10

2 x
1 x 2min L/R OAJ
1 lap at good pace
2 min rest
1 x 2min L/R OAJ
1 lap at good pace
2 min rest

05.02.10

06.02.10
sprint session
2 x 400
4 x 200s
6 x 100s

07.02.10
20 L/R mace swing

Chins 5, 5, 5, alternating with pull ups bwt + 4.6kg vest 2, 2, 2

OAJ 5 x 5 L/R x 32kg

Swing pull 4 x 15 x 24kg

Push up 4 x 8 plus 4.6kg vest , feet on wall, hands on MB, triceps x 2

5 x 175m - moderate pace

Burpees + 4.6kg vest 00:30/00:30 for 5 mins 5, 6, 6, 7, 7

08.02.10

BB jump 3 x 8
PC 1 x 3 x 50, 55, 57.5, 57.5, 57.5

Fr sq 6 x 4 x 45

Lunge 3 x 4 BB + 8kg bells on orange bands. Walk mats and back at end of each set

GHR 5 x 5 + 2.5kg plate

10.02.10

3 x 2 x 16
10 swing
10 clean
10 snatch
10 push ups
10 jerk
10 squat
run a lap
5 min rest

12.02.10

3 x
2 x 16 clean
run 175m
10 burpees
run 175m
2 x 16 jerk
run 175m
reverse lunge 5 L/R
run 175m
5 mins rest

2 x
5 x 00:15/00:15 dominator push + 48kg
run light lap

13.02.10

PC
1 x 4 x 30, 40 from shin
1 x 3 x 50, 55 from shin
1 x 3 x 55, 57.5, 57.5 from floor

2 x
5 l/R reverse lunge BB + 8kg bells on orange band.
Walk length of mats
5 l/R reverse lunge BB + 8kg bells on orange band
1 min rest

1 leg box squat1 x 3 L/R
1 leg box squat2 x 5 L/R

GHR 4 x 6

Step ups onto low box + 27kg sandbag 3 x 10 L/R. 1 min rest with bag still on shoulders

Tabata
15kg MB slam x 2
Battling ropes x 2
Wall squat + 5 kg tornado ball wall slam x 2
Burpees x 2

14-02-2010, 11:32 PM

14.02.10

Butt and hamstrings are real sore today

Bwt Chins alternating with bwt pull up + 4.8kg 5, 2, 5, 2, 5, 2

OAJ L/R x 32kg x 5 x 6

Swing pull 5 x 15 x 24
Push ups 5 x 8 x 4.8kg vest

6 x 175m moderate pace, jog/walk 175m between reps. Running bare foot so taking it a little easy

Burpees + 4.8kg vest 00:30/00:30 = 7, 8, 9, 9, 10

luro

14-02-2010, 11:49 PM

15-02-2010, 12:25 AM

yeah woah. i thought me hitting 180 during stairclimbing (jogging up) was high. it's good to know it's ok to go a bit higher. when exactly does your heart explode ?

i'll have to try wearing my heart rate monitor during GS sessions. hadn't thought of doing that

anyhoo. jd shall henceforth be known as Mr Intensity :D

luro, its not unusual for people to hit these highs. I have discussed this with some guys from ECU and WAIS and its not uncommon for elite level athletes to hit and maintain HRs of 220.

A couple of years ago AFL telecasts included an update of the HR monitors the players were wearing. Some of the midfield guys were reaching 195+ and maintaining that for considerable time

disclaimer I certainly dont put myself in the elite class

the only problem with a watch during GS is it can get a little uncomfortable with the bell on the watch and lets face it (pardon the pun), its uncomfortable enough as it is

16-02-2010, 10:56 PM

16.02.10

3 x 8 BB jump
3 x 10 x 10kg med ball slam - focus on thoracic extension

Power clean
1 x 4 x 30, 40, 50
1 x 3 x 55
1 x 2 x 57.5
1 x 2 x 60

Front Squat 1 x 4 x 45, 45, 47.5, 47.5, 47.5

Chins 5 x 6

GHR 5 x 6

5 mins
LCC&J 8, 7, 6, 5, 4, 2
Push ups 10, 7, 6, 5, 4

18-02-2010, 08:41 AM

17.02.10

4 x
45sec work 15 seconds rest
clean 2 x 16
push ups
snatch L
jumping jacks
snatch R
split jumps
jerk 2 x16
burpees
jog 500 m

luro

18-02-2010, 05:17 PM

yeah the watch -- i guess you could wear the band around the chest as usual and then throw the watch on at the end of the set. of course you don't get to monitor any changes in HR over the set this way

20-02-2010, 09:12 AM

19.02.10

5 x 400 @ 1:15 - 3 mins rest
5 mins rest
5 x 250 @ 00:35 - 3 mins rest (felt twinge right calf)
5 mins rest
5 x 75 then jog back to start
no rest
5 x 25 then jog back to start

4 x
5 x L/R x 32 OAJ
5 x chins

28-02-2010, 08:32 PM

20.02.10

Power clean 1 x 4 x 30, 40, 50, 50, 55, 55, 57.5

BB + 2 x 8 kg kbs on bands Lunge 3 x 5 L/R then walk length of mats and back

1 leg squat on box 4 x 5 L/R

GHR 6 x 5

Step up + 30 kg sandbag 3 x 10 L/R rest 1 min with bag on shoulders

21.02.10

Chins 5, 6, 7 alternating sets with pull ups + 5kg 2, 2, 2

OAJ x 32kg 4 x 6 + 1 x 6 x 24kg

Swing pull 5 x 15 x 24kg
Push ups with feet on wall + 5kg vest 5 x 8

3 x
Squat thrust with 5 kg vest 30 secs
Sledge on tyre 30 secs

23.02.10

Feeling off today and an email came through from Diesel Crew on training when "beat up" so tried one of the WOs from the email

BB DL 1 x 10 x 60, 1 x 8 x 80, 90, 90
Chins 5, 7, 6, 7
Rotator cuff Y 4 x 8 x 2.25kg

GHR 4 x 8
Bench row 1 x 60 x 6, 8, 8, 8
Band lat stretch 1 min L/R

3 x
LCC&J x 2 x 16 x 10
2 min skipping
10 kg med ball slam x 10
push ups x 18, 18, 20

24.02.10

Still feeling tired
1 x 10 x 2 x 16
Swing, Clean, Snatch, Squat, Jerk
lap of oval

1 x 10 x 2 x 16
Swing-pull, Clean, Snatch, Squat, Jerk
lap of oval

1 x 5 x 2 x 16
Swing-pull, Clean, Snatch, Squat, Jerk
lap of oval

26.02.10

Hit the focus pads rounds of 1:30
Finish with 4 x push dominator length of oval in 15 sec blocks with partner

27.02.10

Ran a workshop

28.02.10

5 x 5 x bwt chins

4 x 1:30 on focus pads

2 x 5 minutes
alternate between push sled 15 secs: hit focus pads 15 secs
5 minutes rest

1 x 5 minutes
alternate between push sled 15 secs: alligator crawl 15 secs

jog 1 k

3 x 18 fence jumps

jog 800m

ice

02-03-2010, 12:32 AM

01.03.10

chins 6, 5, 6, 5, 6 - alternating between verandah and shed

10 mins OAJ with a 16
switch every min
rpm averaged out at 12

3 x with 2 x 12 x 10 reps per exercise
feet together swing pull
feet together clean
push ups
feet together jerks
feet together alternating cleans
bwt deck squats (2nd set did 5 L/R one legged deck squats)
OH squats
1 min rest

ran to pumping station. Sprint up one side of hill the jog down the other then sprint back up again and so on. First hill is steep so short strides, coming back up is long slow climb so stride longer. Nice balance between the two. Completed 4 times up, down, up, down.

iced legs and shoulders

07-03-2010, 08:40 PM

03.03.10

Power Clean
1 x 4 x 30, 40, 50
1 x 3 x 55, 57.5, 57.5

Yellow band Garhammers 10, 15, 20

Box Squat 1 x 10 x 60, 65, 67.5, 70, 72.5

GHR 5 x 5

Ring row feet on box 4 x 8
Ring Push ups 4 x 8

5 x 15 secs L/R battling ropes one arm + 30 kg sandbag on opposite shoulder

04.03.10

Pumping station hill
Sprint short side, walk down long side, sprint up long side, jog down short side x 6

2 x
10 burpees
run point post to point post
10 squat jumps - hands on head
run point post to point post

Ab circuit

06.03.10

21-15-9
16kg bell
swings, pull ups, fence jumps
run to Catalano sign and back
11:58

7 x 1:30 boxing on pads. Round 1 = combos, Round 2 = 1 punch duck, 2 punch duck, 3 punch duck etc etc, Round 3 = Combo - sprawl - partner pushes down on shoulders when trying to get up. Repeat rounds 4-6. Round 7 = Combo - sprawl - partner pushes down on shoulders when trying to get up.

07.03.10

runner game of footy

08.03.10

2 x 16 swing x 10, clean x 10, snatch x 10, jerk x 10, alternate press x 10, push ups x 10, squat x 10 seconds, L sit x 10 seconds, renegade row x 10, man makers x 10
after each exercise
run 50 metres
5 x pull up/chin up variation
run 400 metres
10 x fence jump
run 100 metres
58:53
horrible, horrible drill