Barbie's Training...

[Barbie]

Well, I'm doing this cause Mat told me to and I generally do what he says for training purposes!

So... Cause I don't remember what I've been doing for the past 6months, I'll just start from:

Thurs 07 Aug
30 mins pilates (not my normal thing and I'm paying for it)

Fri 08 Aug
AM
30min squats
started at 20kgs + bar weight in sets of 5 working up to 2 x max 70kgs + bar weight.
Couldn't say how many sets I did or in what intervals of weight... Never mind!
Good cause I'd busted a blister under a calus that I got on Tues :(

PM
Did the Mayfair loop. Don't know how far it is but time was 21:30. Felt yuk for most of it but pushed through and got a reasonable time.

More to follow....

[Paul in Hobart]

Welcome Barbie! All the best with training!

kippis!
Paul

[Barbie]

Today: Mon 11 Aug

Had training cancelled this morning :( But had some motivation this avo, knocked off work early, felt grumpy so did some hill sprints. 20mins, distance unknown but averaged 1min for the first 8 or so then don't know. Got harder and slower from there!

Then came home and did 10mins each arm 12kg LCCJ!

Worn out now but after a good dinner have lots of energy and will do a stretch pilates session this evening... :P

[Emily]

Hi Barbie,

good to see another girl posting a training log :D Are you training for anything in particular?

Emily

[Barbie]

Well today - Tue 12 Aug 08 - Really didn't want to train at all... Really Really!

Did the Mayfair loop again... Clockwise today in 21mins 04 secs... Improvement.

Felt terrible!!! What else is new! Sore legs from yesterday!

Will do some stretching...

Emily - thanks... Really enjoy the KB stuff; used to do straight traditional weights etc but this is painful but fun at the same time. I did the latest Girevoy comp as a bit of an indicator for future. We'll see... Training is just a 'me' thing really...

[Barbie]

Wed 13 Aug 08

I've never ever kept a training log for this long! - achievement number one :)

Today was a PM session with Mat...

Goes something like this...
1 min per arm w 12kg, one action with 2 secs in rack
then 1 min per arm w 16kg, one action with 3 secs in rack
then 1 min per arm w 20kg, one action with 4 secs in rack

Actions being Clean - all the way through (6min set)
Jerk - all the way through (6min set)
C&J - all the way through (6 min set)

So much easier to explain on the white board.

Followed by breaking down a jerk into 10sec holds.
ie start in rack and hold for 10 secs, then into the push with knees bent for 10secs then straight arm and leg for 10 secs. Repeated 3 times I think (cause I stuffed up the first one) then changed arms.

Feel really good today. Legs are still tight from Monday! Just my calves.

More stretching tonight and a roast chicken dinner!

[Barbie]

Thu 14 Aug 08

NOTHING!!! :-) Lovely!

Did get dressed for a run but a horrid freezing rain rolled in and my running partner refused to go outside! :P Never mind!

Training tomorrow am....

[Barbie]

Fri 15 Aug...

AM session today and Mat chose it cause he wanted to make me spew... quote end quote!

The idea was to do as many reps in 3mins as possible per exercise. For each rep short of the minimum means 1 burpee at the end of the session...

So!
Snatch - 12kg - min 50 reps - I did in the 60s somewhere!
Turkish get up - 16kg - min 15 - I did 14 :(
Clean and Press - 12 kg - min 50 - I did in the 60s somewhere!
Lunges - 12kg - min 50 reps - I did enough but don't remember how many...
Swings - 20kg two arms - min 50 reps - I did enough but don't remember how many!!!

Therefore 1 x burpee at the end!

I'll check this (I wrote it down in my diary) and fix it if I got it wrong!

But I definitely did not spew this morning... And I thought it would be a sure thing with 2 x glasses of milk in my guts!

Had a late start at work so not as early for training today which was nice! Did a big stretch session last night and my calves are still tight!! Feeling good though which is always a good thing :wink:

[Barbie]

Sun 17 Aug 08

According to google maps my Mayfair loop is 3.8kms.

So ran it to the right today in a new best time 20 mins 40 secs. Felt ok but it was FREEZING this morning! The frost was really bad.

Legs still tight though from Friday!

[Barbie]

Mon 18 Aug

Today training was cancelled :( Mat's not well...

So, this avo was hill sprints.

I think the distance is about 35-40m and pretty steep.

I did 21:30mins and 17 laps.

[Barbie]

Tue 19 Aug

Brisk walk around the uni course. I think this is about 3.5kms.. Not sure.
Training tomorrow.

[Barbie]

Wed 20 Aug

Well this morning was training with Mat...

16kgs, 5 mins per exercise, changing arms each 5 reps
C&J
Jerks
Cleans
Swings

Phew! Was a good one til I tore my palm. :( Cranky. :evil:

PM
Did a new running track. Felt really 'chunky' and horrid this avo struggling to even keep my feet ticking over. 24mins30secs but not sure how far it is. Will google it.

[Barbie]

Fri 22 Aug

Missed training with Mat today cause work ran WAY over time!

But not all was lost. Had mil skills comp so worked pretty hard anyway! Carried full marching order all day and humped many kms over all. Did a stretcher carry (teams of 4, undulating terrain with weight of 80kgs on stretcher), Trailer push (1.4kms will full marching order over undulating terrain), swam across the freezing lake in clothing pushing pack etc, obstacle course, and more stuff.

Exhausted last night and slept 11hrs! Have some killer bruises today though!

Disappointed about training but Mat recons he's got a spawn-of-burpee excersize for me... yay :(

Got some skin fold measurements done the other day too.... Very very disappointed....

And to go with that, the scales say I've put on 3kgs over the past 6 weeks. Good thing I don't listen to the scales or I could get really disappointed and depressed!

[Barbie]

Today, Mon 25 Aug 08

Easy day - 45mins volleyball 'training' :-)

The next 4 days will be a different story!!

[Barbie]

Today 26 Aug 08

AM
Training with Mat...
Swings x 16kg x 3mins warm up
Burpees x 20
5 x Sit ups/ 5 x chins/ 5 x dips/ 20 x swings 16kg
Burpees variation 1 x 20
Down, roll over, sit up, roll over, up
5 x Sit ups/ 5 x chins/ 5 x dips/ 20 x swings 16kg
Burpees variation 2 x 20
Down, pushup, up, jump over the stupid box, repeat
5 x Sit ups/ 5 x chins/ 5 x dips/ 20 x swings 16kg

PM
Hill sprints
Added another 'post' distance to my total distance down the hill (I think 2.5ms??). If you know the area I run, you'd understand! hehe!
Did 15 sprints in 20mins 30secs. Felt ok, nearly spewed about 10min mark :oops:
Not as good as last week but I did have training this morning.... Ah! Any excuse will do! :lol:

[Barbie]

Today Wed 27 Aug 08
AM
Training with Mat...

Started off with no heater and doing a Girevoy session...
3 x 20 per arm 16kg swings
Snatch
Was supposed to be 1min/arm, 1:30, 2, etc and move on to LCCJ, Jerk, etc...
Got stuck on snatch and did ALOT of technique work for the rest of the session!

Legs are fine, sholders and back a bit stiff from so many burpees yesterday and hands are messed up (again!) from this morning but generally, morale is high and despite a lack of quality sleep, energy is high!

Sports day today - bring on touch football! Will see how I feel this avo if I run or not.

Look after my KB Mat! :P

[Barbie]

Today Wed 27 Aug 08

No run this avo. Played some touch football and some beach volleyball today and had to work late... Training tomorrow.

[Barbie]

Today Thu 28 Aug 08
AM
Training with Mat
I can't really remember all of it! There was so much! I started with 10 per arm then due to time and fatigue dropped to 5 per arm. I can't remember the order either!
All with 16kg
3mins swings changing arms when ever
10 each side x CJ
Cleans
Snatch (??)
Press
Push Press
Jerk
Floor press
TGU
Clean Squat Press
Squats
OH Squats
Duck walks
Bear Crawls
OH x 5 laps - 2 x 16kg
Rack x 5 laps - 2 x 16kg
Floor sweepers (2 x 20kg)
Burpees x 10

This certainly pushed me to my limits! My hands are destroyed, I've broken a toe (don't know how that happened!!), nearly spewed and definitely felt some pain!

PM
Did the sports field loop today. On my own!! WOW!!! 8) Good time too 23mins 20secs... Still have to google this to find the distance.

Worn out! Good chicken dinner tonight! Yum.

[Barbie]

Add to Thursday:
Round the body's - with eyes closed
Figure 8s

I think that's all.

Fri 29 Aug 08

AM
Training with Mat (4 this week cause someone gets some holidays! Very jealous, Mat. :mrgreen: )
Squat day. Started with some swings and then did nothing but squats for the whole session. Don't know weights... 65kgs +bar weight max today I think?? Any way, full deep squats.

PM. Walk around the block. Lovely!

[Barbie]

Today, Monday 01 Sep 08

Mat's on holidays and didn't email my programs ( :( ) SO I went for a run today, around the sports oval loop. Same time. 23mins 19secs. No worse no better. Finally got the HRM fixed too. average 170bpm over the duration of the run. Can't complain. Max 185bpm.

Felt slow and steady but picked up about half way through. Might do some kettlebells tomorrow avo! Early start at work...

[Barbie]

Wed 03 Sep 08

Today was hill sprints... Felt really good but for some reason only did 15 sprints in 21mins... Really disappointed with this. Never mind! Something is better than nothing I suppose! :)

[Barbie]

Mon 09 Sep 08

Mat's back so it's back to training this week and I bought a power tower over the weekend so in an effort to improve (ie be able to do more than 1 or 2) chin ups I do one every time (almost) I walk past it.

This am:
3mins swings, 16kg KB changing hands every 10 swings
5x5 x 2ALCCJ - 2 x 16kg KB
5x5 2A Jerks - 2 x 16kg KB
10 x Burpees
10 x leg ups (hate these....)

That's all today... Go away on Friday :-(

[Barbie]

Wed 10 Sep 08

Swings 16kg KB x 20
15 Climbers Chins
Swings
15 Leg ups
Swings
10 Monkey Swings
Burpees
Knee raises

Thu 11 Sep 08
Today:
25 Climbers chins
50 40KG KB Dead lifts
50 push ups
50 Jumps
50 Floor wipers
50 C&J - 16 then 12kg KB
25 Climbers chins

Wholey geebus! I thought I was gonna be out for the count today... Blah! Was a good session though. One calus let me down but that's ok.

Still doing the odd chin up everytime I walk past and going to play soldiers tomorrow so nothing for a week and a bit... Won't be a walk in the park though! :twisted:

[Barbie]

Today Mon 22 Sep 08

Back into it after playing soldiers for the past week and a bit.

All double 16kg KBs today:
Swings x 15
Cleans x 10
Press x 5
Squats x 10
Clean squat press x 5
Burpees x 20
Horse stance with 2 cups of water x 2mins

I think this is right... forgot to write it down...

Back into it strictly from tomorrow. Today is only a half day at work! 8)

[Barbie]

Today Tues 23 Sep 08
AM
16kg KB
1min of swings, round the body, figure eight, something else and swings

10mins LCCJ

PM
Hill sprints
Felt pretty miserable but tried to keep going not for laps but to make sure I didn't stop moving.
16 laps and added another 2ms to the distance so overall pretty happy in 21mins!

[Barbie]

Wed 24 Sep 08

PM
Run this avo around the Mayfair loop from Chris's place. 21mins. Not sure how far but assume it's pretty close to the Mayfair loop from my place.... Felt sluggish and fat and chunky today. Couldn't get a good rythm or anything! Grrr!

Training tomorrow am.

[Barbie]

25 Sep 08
AM
Training with Mat = Squat day today.

Started with 20kgs + bar and worked up.

2 x 5 reps then stacked on the weights, 1 x 4reps, 1 x 3reps, 3 x 5reps.

Failed at 55kgs :oops: so dropped back to a max of 50kgs + bar weight.... Very disappointed.

See how I feel this avo whether I run or not (stupid work happy hour this avo) so may just be pilates on the floor.... :evil:

[Barbie]

Yesterday - Mon 29 Sep 08

Had the day off work! Yay!

In the PM:
Started with 12Kg KB - 5mins swings per arm then did 3mins per arm Cleans then did a few more swings with 16kg KB.

Ran the Mayfair loop to the Right today: 20mins 47secs. Not bad but not impressive... Strong winds which didn't help cause they're mostly head or cross winds on this track! Grrrrr...

Today - Tue 30 Sep 08
AM:
Training with Mat this morning.... Ab work with the wheel.... Blah!

Cut laps of the garage, did a clock (both directions), push ups, bridge hold for 1min,5 x roll outs, 10 x knees to chest, and I think that's all.

Then! Just cause there was time left and I was gobbing off - 1 min rack hold, 10 x Burpees, 5 x leg ups.... All 3 are perhaps my most hated.... Rack hold is ok, not great but I definitely hate the other two!

Mat's new T-shirt - Get Wheel... oh so tragic! :-)

PM:
Hill sprints. Same start point/distance. 20:30 but for some reason only did 14 laps... I don't get it. I feel like I do the same but when I count the sticks on the post at the end the number has fluctuated....

Never mind! 8)

PS... Did I mention my guts hurt already??

[Barbie]

Today, Thu 02 Oct 08

This morning was Jerk w bar bell.

Started out with just the bar and progressed to 32.5kgs by the end of it.

Usual build up to 5 reps at that weight. Never can remember how many of each breakdown to get to this set but I did it :) Felt good this am.

Guts are still really really sore! Can't cough, laugh or turn the steering wheel!

Supposed to run today but like yesterday my guts are really sore and I doubt I'll make it! hehe!

[jd]

Barbie

May i ask what (if anything in particular) youre training for. You post some pretty good numbers and complete some very tough wo's

Jamie

[Barbie]

Today: Friday 03 OCt 08

Well this am was training with Mat and it was pretty tame by his standards! :P

100 Hindu squats
50 Hindu pushups
10 Climbers Chins
10 unassisted dips
4 x 30 sec bridges - front, side, back, side.

[Barbie]

Yesterday

Mon 06 Oct 08
PM training with Mat...

2mins OH hold 2 x 20kg KB
4mins Rack hold 2 x 16kg KB
20 x KB burpees with renegade rows 2 x 12kgs
100 swings x 20kg KB

Today
Tue 07 Oct 08
AM training with Mat.
16kg x 1min swings
30secs round the body
30secs figure 8s
some dead snatches
Snatches in 1min/arm lots w 12kg KB
Only did snatches for the whole session, technique and grip

[Barbie]

Back after a week in Bathurst! Blah! Managed only 2 x 10min sessions which is disappointing but a testiment to how busy it was.

Today 14 Oct 08

Back training with Mat and it was a new one.

Bench Press... This is an old one from my former training days but haven't done for a very long time and now, 12hrs later, I'm sore already! hehe!

Started off with the bar only, 15kgs and worked up in sets of 5 to 57.5kgs.
Dropped off a bit after one set at max weight and just did set after set to the point of fail.

Good to be training again. Need to push a little harder over the next few weeks.

[Barbie]

Today, Wed 15 Oct 08

Not a good day at work so went out for hill sprints this afternoon.

Didn't want to and felt chunky and really slow today.

Same distance, same hill, 14 laps in 20mins 40secs.
HR average - 175bpm

[Barbie]

Today Thu 16 OCt 08

Training with Mat this AM.

Can't really remember but somethign like this:

6 x TGU - 20KG
2min swings
6 x CJ - 20KG
2min swings
6x CSP
2min swings
4mins Rack hold (started with 2 x 20kgs but failed so 2 x 16kgs)
2mins swings
6 x Leg ups
2mins swings
2mins burpees and variations for speed.

This avo:
Mayfair loop, anti-clockwise/Right - 21:50.
Felt TERRIBLE!!! Oh boy! The first km was ok, the rest was shocking. Couldn't control my breathing, therefore got stitches and felt chunky and gross... Came home and I don't feel great... Think there's something wrong in my guts :mrgreen:

[Barbie]

JD,

Sorry for the delay! I hadn't seen someone put a question post on my log! I'm just training cause otherwise I wouldn't. I'm in the military so need to keep fit. A friend got me into a personal trainer cause I have been lacking motivation at all and it so happened to be Kettlebells but now I love it!

I do what Mat tells me. Somedays are tougher than others. But I don't train myself. I don't have motivation yet. I'm really trying to get that back.

I run cause I'm not good at it and it's what work requires.

:-) B

[Barbie]

Friday 17 Oct 08
Training this AM with Mat.
Did an easy session with the clubs. Was really good actually. Something completely different which highlighted some weaknesses. Didn't feel so crash hot.

Massage and dry needling on Sat! Heaven! And not a moment too soon either. Hurt what ever it is on the left hand side of my spin between my sholder blades on Fri!

Today 20 Oct 08

AM Training with Mat
5mins LCCJ; 16kg KB; 5 per arm
20 x Burpees
Then repeat.

Did this 3 times and finished with 1min horse stance. BLAH! Felt good on the LCCJs but still hate Burpees regardless!

PM
Hill sprints
20mins 44secs; same distance; 14 laps.

Felt pretty flat but did it regardless. Hope the struggling I'm experiencing is cause of the change in temps and that I'm running earlier in the avos at the moment....

[Barbie]

Today 21 Oct 08
Training with Mat this PM:

Burpees
Climbers Chins
Hindu Squats
Push ups

All exercises 60secs, 45secs, 30secs, 15secs.

5mins Rack hold with 2 x 16kgs KBs

Was good today but recovered well surprisingly!

[Barbie]

Today Fri 24 Oct 08

It's been a busy week hence a lack of training.... Shame cause I got a fitness test coming up really soon!

This morning was squat training. Started off with wide stance light weight squats til my right knee started to go pear shaped. Then 2 x 16kg KB front squats.

Am tired! No running today. Tomorrow if I get enthusiastic and a bike ride sunday likewise!

[Barbie]

Today Mon 28 Oct 08

All the following x 1 minute
Clean 16kg
Burpees
Clean 20kg
Burpees
Clean 24kg
Burpees
Clean 32kg
Burpees
Clean 16kg
Clean 20kg
Clean 24kg
Clean 32kg

Blah! Felt good though... Maybe not long enough for my energy levels this morning.

Had a massage and some dry needling this avo. Few bruises and a bit sore but will feel good tomorrow.

[Barbie]

Forgot to enter yesterdays training!

Tuesday 28 Oct 08

Hill Sprints!

Took a different tact today - I ran until I'd completed 15 sprints. 21 mins 45 secs. Not bad. Felt terrible on lap 1, the first 9 were ok, the rest sucked! The last one the worst!!!

I've set myself a goal to loose 10kgs by NYE... Big ask!

Wed 29 Oct 08

Went swimming this avo... I used to do this ALOT! but that's where I lost my motivation - after regular training sessions finished earlier in the year. Hence why I train with Mat now...

So any way, did a casual 1.6kms in 45mins. Nothing too strenuous but I definitely notice I don't have the swim-fitness I used to when I was regularly training... Build up to it I suppose!

Training with Mat in the am...

[Barbie]

Today
Thursday 30 Oct 08

I'm a little stiff through the hip flexors from swimming last night but it was good to do.

This AM - training with Mat.

16kg KB - 5 x Clean, squat press/arm
20kg KB - 4 x Clean squat press/arm
24kg KB - 3 x Clean squat jerk/arm

3 x 5 reps x Renegade rows x 2 x 16kg KB

5/arm 20kg TGU

Was good this morning. Felt flat until I got into it. The alternative was squat day so glad I did something with a little more movement. :?

I have really lost my ability to do a push press! It's a press or a jerk there's nothing in between! haha! And here I was taking months to get the jerk perfected now I've lost hte intermediate step! :lol:

Still got the killer bruise on my sholder from dry needling too! :!:

[Barbie]

Well! I hope this puts me on to 4 pages!

Today was sports day at work. Played a bit of Touch football but that's about it!

Got home and almost fell asleep on the lounge but kicked myself into gear for a run around the Mayfair loop.. Clockwise today (to the left) and managed 21mins 15secs... Average time. Felt ok. Really crappy at the intersection on Lawrence street and didn't think I was gonna make it but I kept going and eventually got home!f

Now I'm gonna fall asleep on the lounge room floor before training tomorrow :-)

[Barbie]

Maybe this one will go to 4 pages!

Today, Sat 01 Nov 08...

Training with Mat this AM.

5mins of the following weights LCCJ swapping hands when ever:
24KG KB
20KG KB
16KG KB
12KG KB

Felt good and energetic! Surprisingly :D

Fitness test at work on Wed and a 4 day weekend so not much will be happening til Wed :wink:

[Barbie]

Well! I've been slack! Very unlike me!

Wed 05 Nov 08
AM - The dredded fitness test! I wasn't too nervous at the start line of the run today which is unusual but it has kept me awake at night lately in anticipation...

2.4km run - improved 28secs on last time 6months ago.
36 push ups - no sweat... only need 18 to pass so I just stopped once I'd done more than everyone else! hehe!
100 sit ups - again, no sweat... only need 60 to pass so I kept going to the max.

At least 2 out of 3 components I find really easy! Just gotta work on the run some more... Any tips for improving speed??? I got the staminar to go the distance but have a nice slow steady pace... When you're clocked on it I struggle... I appreciate any advise!

PM - Training with Mat

Struggled big time... something wasn't quite right. I still don't feel 100% but we'll see.

So!

4mins swing x 20kg KB
20 x tyre sit ups
30 x climbers chins
20 x burpees
10 x CSP - 2 x 8kg KB (This was really sad actually. I nearly gave up when I had to drop back to this weight... This proves something was wrong...)
10 x tyre press - 2 x 8kg KB.
This is where Mat stopped me and sent me home to bed :twisted:

Thurs 06 Nov 08.

Ran the uni loop with a bit of a detour... 21 mins... Felt really really crappy... Even for me!

Fri 07 Nov 08.
PM Training with Mat... Feel better. Work is getting to me so I blame some of my mood and physical status on this...

Today!
10 mins 1ALCCJ x 20kg KB changing hands when ever - Total 69 reps.
5mins Cleans x 16kg KB changed hands at 2mins 30.
5mins Jerks x 16kg KB changed hands at 1:30 interval then 1 min/arm.

Tonight I'm worn out but ate Rhubarb crumble for dinner so feel great about that! hehe! :P

[Barbie]

Monday 10 Nov 08

Went for a run this avo. Something is wrong with me....

Did the Mayfair loop from my running partner's place with a detour... According to goodle it's 3.4kms. Took 19 mins... But felt terrible... So slow and painful.

Drs tomorrow. Check out the ticker!

[Paul in Hobart]

Could be the rhubarb crumble? Take care ; hope it's nothing too serious.

[Barbie]

Well! I've been a big bit slack! :( Haven't even filled in my food diary for a few days! Never mind! catchup time...

Tue 11 Nov 08

Training with Mat in the AM - 5 mins LCCJ w 16kg KB... Struggled... Cancelled :oops:

Thur 13 Nov 08

0530 am - Brisk walk around the Mayfair loop.
Felt good and happy to be up and about.34 mins
Did random chin ups throughout the morning/avo pre and post work.

Fri 14 Nov 08
PM training with Mat.
4mins swings - 16KG
C and J - 16 KG - 6mins
Jerks - from the sholder -20L/R - 16KG
Breathing with weights on guts - I don't know how much weight Mat stuck on - 2mins. (Not bad. Almost theraputic!)
Rack hold walk - 5mins - 2 x 16KG
Ball slams - 3kg medicine ball - 1min

Phew!

Sat 15 Nov 08

AM
Run around the Mayfair loop (all by myself!).
Felt ok surprisingly given how I've been feeling the past few weeks!
20mins 45secs So not brilliant but not bad either.

3.5hr drive to Melb

PM
Steve Cotter workshop.
Warm up stuff (ages!)
Cleans - 1 mins each - L,R,Both,Change each swing, L,R, Both (I think this is right!)
Press, Push Press, Jerks, Snatch, Lunges, etc!

Did the day with 12kg except for the snatch session - 8kg. I'm really not good at snatch. Need to get a pro 8 and practice!

Sun - visited my Grandparents... Ate too much and relaxed!
Mon - 11hrs in the car to pick up the dog
Tue - Playing with the dog all day

Wed 19 Nov 08.

AM - Training with Mat - Felt good despite the severe lack of sleep due to the pup!
4mins swings - 16kg changing each arm (or was it 3 mins??)
5mins shallow squats (thanks Paul for giving Mat this idea!) - 80kgs - 5mins with break in middle cause the weight was pretty intense on the back
5mins Ball Slams - 3kg medicine ball
5mins rotating through 5 x chins, 5 x dips, 5 x push ups
1min per arm with 16kg in rack 12kg presses
30secs per arm with 16kg overhead and 12kg presses

I think this is all! Seemed longer while I was doing it all...

Then! Dropped the car off for a service and walked home. About 2.5kms I suppose. Brisk walk with 10kgs in back pack.

[Barbie]

Today, Thurs 20 Nov 08

PM - Training with Mat
20KG KB - TGU - x 10
24KG KB - Swing - 2 mins - changing hands every swing
24KG KB - Jerks - 2 mins - one min per arm
24kg KB - Cleans - 2 mins - one min per arm
2 x 32KG KB - Farmers Walk - 1 min
Skip - 3mins
Duckwalks - 2mins - dodging the punching bag and KBs throughout the room...
Bear crawl - 2 mins - dodging the medicine ball and KBs
Straight arm hang - 1 min
Horse stance - 1 min
Hand step ups - 1 min

Enjoyed training to time not reps. Felt good today but a bit stiff and store now!

Very tired too - the new dog keeps me up all night! Broken sleep...

4 days off now to recover! Will throw some running/walking in the mix though.

Back to work tomorrow :twisted:

[Barbie]

Mon 24 Nov 08
PM
Went for a run this avo - Mayfair loop, clockwise, 20mins flat.

Good time! :D Felt good-ish too!

Came home, played with the dog :lol:

[Barbie]

Today, Tues 25 Nov 08

AM
Training with Mat
Was squat day.

Was 4mins swings w 24kg KB

Did some 'Steve Cotter' warm ups then into working up to 50kgs squats.

PM
Run the uni loop cause I had to go out tonight...
18mins 30secs. Have to check how this compares to previous attempts....

Feel good today!

[Barbie]

Today Wed 26 Nov 08

AM - Training with Mat.

Warm up - 2 mins swings w 20kg KB
Jerks - 1 every 8 secs 16KG KB - 4mins per arm
Straight arm hang to loosen up
Snatch - 1 every 4 secs 8kg KB - 3 mins per arm
Jerk - 15 per arm - 20 KG KB
Farmers walk - 2 x 32kg - 1 min

[Barbie]

Yesterday...

Sat 29 Nov 08

Training with Mat - PM
3 mins of the following:
Wheel walks - forwards and backwards
C&J - 20KG
Hindu Squats
Prone Row - 2 x 16kg
Burpees
Swing - 20kg
Bear Crawls - 2 mins.

My abs hurt!

[Barbie]

Today Mon 01 Dec 08

PM Training with Mat...

3 mins Swings - 24KG
10Mins LCCJ - 20KG - this sucked!!! I tore my left palm - again, different spot - and only got 62 out. Changed hands each minute. Stuck to 1/6secs for the first 4 mins or so and then it went down hill from there. Sunday will go at 1 every 7 secs and see how I go.

Then! 100kgs x 5 partial dead lifts.
120 kgs - 2 x 5 - partial dead lifts.

Stood in the sun all day today umpiring volleyball... didn't get to play though :-(

[Barbie]

Today, Tue 02 Dec 08

AM Training with Mat...

3 mins of the following
Swings
Wall Walks
Floor wipers
Burpees
Mountain climbers
Gymnast bridge
Cycling

[Barbie]

Today Fri 05 Dec 08

Training with Mat...

After a change of heart, by Mat, it was squat day today...

Started off doing 10 against the wall unweighted.

Then! Worked up in weight to something (80kgs??) for 1/4 squats.

Then some light real shallow squats with 30kgs (??) - 50

Then some light deep squats with 30 kgs(??) - 30

Then front squats with 2 x 16kg KBs.

Was good. Went fast too!

Preparation for sunday now!!!

[Barbie]

I've been slack I know!

Sunday - Comp Day!

New PB by far!!! 20kg KB swapping every minute = 85 reps :D :D Super happy!

Training yesterday, Monday 08 Dec 08 with Mat

All rack stuff - 2 x 16kg KBs
2mins of the following:
OH Hold
Rack hold
One arm OH, one arm Rack
Rack hold step ups on the tyre
Rack hold laps of the garage
Rack lunges... YUK!!!
1/2 laps - OH/Rack

Then just for some fun 1 min horse stance rack hold. :evil:

I'm not sure I got the order right but you get the idea. Tough day but good actually. Rack is getting much better. Left is almost easy, right still has a way to go.

2 more days left :cry:

[Barbie]

Today Wed 10 Dec 08...

One more day :?

Training with Mat this AM:
Snatch
2 mins per arm 6 sec reps - with 16kg
3 mins per arm 5 sec reps - with 12 kg
4 mins per arm 4 sec reps - with 8kg!

Oh my goodness! Tough but good. I really need to do more work on snatch! I hate it :P

[kbellguy]

What!! no rode side training sessions! good luck in Darwin I hope to see your continued training log soon.

[Barbie]

Look who's back!!!

Well! All my stuff arrived yesterday so now I have no excuses! Spent all afternoon cleaning my KBs... Since I've stripped them back, they rusted big time!!

Did some training though!

Dips 5 x 3 reps unassisted
Walked the dog
Swingx 20kg KB x 100
Assisted chin ups 5 x 3 reps (super mini x 1)

Not much I know but my hands are baby soft and calus free, it's HOT and I haven't trained for 4 weeks :) Lots of walking over that time though.

I'm back.. Don't worry! Early morning run tomorrow or late avo. See what the weather is like.

Peace out!

[Barbie]

Today, Wed 14 Jan 09!!

Well! Today was day 2 of training myself.

LCCJ x 12KG KB - 10mins Left Arm, 6 mins Right, then 4 mins jerks Right arm cause I tore an old underlying calus.
Run - 9.5mins out and back
20 mins walk with Buzz.

My hand is a mess! :twisted: Should never have let my hands get soft again!

[kbellguy]

About time Barbie. Good to see your log up ang going again.

[Barbie]

Today so far... Fri 16 Jan 09

Went for a run this am (0630h!!) much more civilised climate to be running!

24 mins.

Tomorrow will be 30 mins (I'll try!)

I'm going to review my old training logs and do something infront of the cricket tonight, in airconditioned comfort!

Wait for more!

MAT: I'll email you :)

[Barbie]

This afternoon, training myself!

I've learnt one thing.... My new house is all tiles... sweat + tiles + 20kg KB + TGU = failure... Very dangerous.

So this is what I did in addition to ruining my hands...

4 mins swings x 16KG KB
2 x 16kg KB front squats 5 x 5
16 kg KB Windmills 5 x 5
RTB x 60

Then my hands were such a mess I gave up! 25mins tho so it's not so bad.

[Barbie]

Today Sat 17 Jan 09

Slept in this morning (missed the snooze button and hit the off button!) But all was not lost.

Went for a run this afternoon. 30mins 08 secs!!! WOW! Huge effort for me! This is great!

Then! Straight after, walked the dog for 25 mins! Pumped! Feel wicked!

Hands are a mess though... So no KB training tonight. Will do some basic weights tomorrow and some squats etc.

[Barbie]

Yesterday

Sunday 18 Jan 09

Run at 1500 h. Big mistake! hehe!

22:20 secs. Good loop to do. Was thinking it was going to be longer but thank goodness it wasn't! Struggled!

Then 10min walk with the dog then at a more reasonable hour, 1830 h, walk along the beach front for 30mins.

Today Mon 19 Jan 09

30mins run around the golf course (1730 h)

25min walk with the dog.

[Barbie]

Today

Monday 20 Jan 09

I slept in again today!

I worked in the garden for several hours this afternoon followed by the following:

50 swings x 20kg KB
JERKS
2mins per arm 20Kg
3mins per arm 16kg
4mins per arm 12kg

Really struggling just to hold bells in the rack ATM. I blame this on a lack of training. My hands are soft and spongy, my forearms are not acustom to holding the weight any more and a pure lack of holding the bell in the rack... Simple.

It's so hot here and you sweat so profusely even just doing simple training the floor and KBs get so sweaty so quickly!!

[Barbie]

Today, Wed 21 Jan 09

I worked today as a rescue diver for helicopter training. Not very strenuous, 2hrs of swimming around non stop.

This avo 1700 h run for 30mins then walked the dog at the dog park (very relaxed for me!)

Want to do more KB stuff but it's stupidly hot.

I'm doing rescue work again tomorrow but may get up early enough for some KBs....

PS have lost 6kgs since leaving Wodonga!!

[Barbie]

Today Thurs 22 Jan 09

Snatch:
2 mins per arm 16kg
3 mins per arm 12 kg
4mins per arm 8kg

The biggest probelm is the heat. You sweat just setting up the garage. Chalk doesn't last on the 2nd hand for the time of the first arm... I've gotta figure something out cause even early morning training didn't seem to help all that much.

[Barbie]

Sat 24 Jan 09

1630 h run... HOT and SWEATY!!!

Really struggled to even make my legs move... 20mins 40secs.

Sun 25 Jan 09

1930 h

100 swings x 20kgs
100 cleans x 16kgs
2mins rack x 2 x 16kgs
1.5mins OH one arm, rack other 2 x 16kgs

My hands are my limiting factor. I can only train within my pain limits... does anyone have any tips to re-toughen my hands after my break?? The sweat doesn't help. It's really really hot and slippery! Think chalk is partly the problem too. It tends to shred my hands...

Any tips would be appreciated!!!

[Barbie]

Monday 26 Jan 09

Run 30mins 40 secs... Really did it very hard today! Didn't think I was going to make it.

Tuesday 27 Jan 09

Run 30mins 04 secs. Surprisingly easy compared to Mondays!
Walk the dog 20 mins

Wednesday 28 Jan 09

AM
100 x swings x 16kgs KB
10 x chins
100 x RTB x 16kg KB
10 x dips
10 x TGU x 16KG KB
CSP x 5 per arm x 16kg KB

Hands as per normal are the limiting factor. My hands are litterally torn to shreds. I just hope that the more lighter weight stuff I do, I build up the toughness on the parts that aren't bleeding already.

PM Walked the dog - 25mins brisk walk today.

[Barbie]

Thurs 29 Jan 09

Run in the PM

30mins round the golf course. Felt good.
30min walk the dog

Sat 31 Jan 09

PM:
Swings 20kg KB
1min L
1min R
1min both

JERKS
2mins/arm 20kgs - 6sec reps
3mins/arm 16kg - 5sec reps
4mins/arm 12kgs - 4 sec reps

Walk the dog 30mins

[Barbie]

Sunday 01 Feb 09
20mins swings changing hands every min x 8kg KB
10mins push changing hands every min x 8kg KB

Monday 02 Feb 09

Work PT. 3 x laps around the footy oval (400ms??) in stages with 5 x heavees, 20x pushups, 20 x situps, 20 x push ups 20 x sit ups along the way.

Then 7mins of 5 x push ups every 30secs.

Phew!! This was surprisingly tough!

[Barbie]

Today Tue 03 Feb 09

Went for a run by myself this am... 0745h. Very humid this am.

24mins.

[kbellguy]

Hi Babs
Have you thought about getting a crappy gym membership or train on base if you can with refrig A/C, yes it is a creature comfort but this way will take the humidity out of the air and save a bit of hand. If you use too much chalk it just turns to a sticky mess. Just a thought, otherwise it is hard to persevere with torn up hands, they dont heal as well in the humidity.

Cheers
Mat

[Barbie]

Wednesday
Went for a run at work this morning... Forgot to start my watch but recon it's probably 4kms?? Don't know.

Thurs
20mins clean x 12kg KB changed every minute
6mins jerks x 12kg KB changed every minute

Fri
Walk at work in boots and cams with webbing and weapon for 35mins I think. Was good. Tight legs now.

Sat
Walked the dog. Brisk walk for 20mins.

[Barbie]

Today, Monday 09 Feb 09

Went for a run in the rain this am: 24mins, 4-ish kms?? Don't know distances! hehe!

This avo:

3mins swings x 20kgs
2mins per arm Rack hold x 20kg
2mins per direction RTB x 16kgs
1 min per arm, one arm rack, one arm OH 2 x 16kgs
2mins per direction Figure 8s x 16kgs
10 per arm windmills x 16kgs

I think I did something else but I can't think what... :?

[Barbie]

Tuesday

Touch football training for an hour.

Wed 11 Feb 09
Work PT.

Laps of the AFL oval in figure 8 pattern with sprints across the oval x 4 or 5 laps I think

130+ push ups - 7 x sets of 10 normal pushups, ?? x 5 sets of diamond pushups, ?? x 8 reps of wide arm push ups, ?? x 10 reps of normal push ups.
Random Ab exercises

Total of an hour.

Thurs 12 Feb 09
Work PT.
Warm up, short sprints then 2 laps of a circuit of 6 different exercises, cool down.

Not bad.

Feeling good but disappointed in my lack of KB training...

[Barbie]

Been training but when the web site had all the issues back in Feb I got irritated and couldn't be bothered logging on to see if my logs were still here or not!

So!!

I can't remember what KB stuff I did the other night but did something that ended in 6 x 20kg Windmills per arm (nearly dropped the last 2 on right arm!)

Friday:
Run around the golf course - 19 mins

Today, Sunday
Run around the golf course - longer distance today - 26mins

Feeling ok running. Not great cause I never do but at least I'm doing it!

Going away for 5 weeks so we'll see what I can accomplish given it's a bit hard to take KBs on a plane! I'll sneek my 16kg KB in tho for sure!!! Just gotta figure out how!

[Barbie]

Today:
This morning went for a walk around East Point - I think about 2.5-3kms.. Not sure.

This avo at 4pm went for a run (HOT!!) same time as Sunday but further distance - can't complain (26mins).

This avo 5pm cleaned up palm fronds.

This avo 6pm walked the dog for 1hr.

This evening 7pm KB Training:
4 x 2 mins LCCJ 16kg KB
10mins rack hold 16kg KB changing arms each minute
4 x 1mins OH 16kg KB
2 x 5 front squats 20kg KB
60 x Dead lifts 20 kg KB
5 x front squats 20kg KB

Am struggling with strenght - have been sick the last few days...

[Barbie]

Sunday 19 Apr 09

Walked the dog - 1hr :D

[Barbie]

Today Monday 20 Apr 09

Well, had a fitness test today!! Did super!

40 push ups
100 sit ups
New BEST EVER TIME for the run :D

Oh yeah I'm impressed :)

Then, had to go to the DRs and they stabbed me 3 times!!! So that rules out any activity this avo so I walked the dog for an hour.

[Barbie]

Today Wed 22 Apr 09

Work training today was football sort of training, tackle bags, sprints, laps of the oval.

[Barbie]

Today Thurs 23 Apr 09

Took a 16kg KB for a 5km walk with my 10kg backpack today. Reasonable pace, changing between farmers walk and rack hold depending on how my arms and hands were holding up!!

Feels good.

[Barbie]

Today, Monday 22 Mar 10
16 kg KB Swing alt hands x 5 mins
16kg KB LCCJ x 5mins/arm - 40R/45L
12kg KB LCCJ - Smashed it! 5mins/arm - 70R/77L

:-)


Fri Mar 19
Today 5 mins Swings x 16kg KB
9min 30 total - 2 x 1min; 4 x 2 min LCCJ 16kg KB
10mins - 2 x 5mins LCCJ 12kg KB.

Better today.

Monday 15 Mar
16kg KB Swing x 5mins
16kg KB TGU 5/armx2
16kg KB Windmill 10/arm x 2
16kg KB Jerk 20/arm
12kg KB LCCJ 20/arm
12kg KB Snatch 10/arm x 4each side

Today, Wed 17 Mar
FELT TERRIBLE!!!!
16kg KB Swing x 5mins
20kg KB LCCJ barely 2mins per arm - had to put the bell down etc. Shit. Was aiming for 3mins /side
16kg KB LCCJ barely made 4mins/arm - just felt terrible
12kg KB LCCJ 5mins/arm - smashed it!
I am worried I might be suffering from over training. I don't understand how I can struggle so badly at the 20 and 16kg...

Thurs 11 Mar
20 kg KB Swing 5mins alt hands
20kg KB Jerk 3 x 10 /arm
20kg KB Rack 2 x 1min / arm
20kg KB TGU 3 /arm
16kg KB Clean Squat press 2 x 5/arm
16kg KB Fig 8 1min/arm
16kg KB OH hold 1min/arm
16kg KB RTB 1min/arm

Fri 12 Mar (worst day for my hands!)
20kg KB Swing 5mins
8kg KB LC Clean Press (Didn't have a 12kg at the gym) x 4mins/arm
20kg KB Rack hold 2mins/arm
1min/arm of the following 16kg KB
Swing
Jerk
Squats
Jerks

Tired!

03 Mar 10
Today, I'm feeling better - had a wicked cold all weekend.

So I trained:
16kg swings x 5mins alt hands
16kg LCCJ 4mins/arm = 33L/30R
12kg LCCJ 5mins/arm = 60 per arm

[kbellguy]

Hey Babs!!!!
About bloody time you got your ass into gear! good sessions!!!!

[Barbie]

Catch up part two:

25 Feb:
5min swings - 16kg
1min skip, 1min clean jerk/arm, 1min skip, 1 min squat thrusters all - 12kg
10mins LCCJ - 12kg
1 lap of the running track (50m??) bear crawls, 1 lap duck walks
Something else!


24 Feb:
This morning I did 5mins swings x 16kg
Then 1 min per arm:
Snatch 12kg
RTB
Fig 8
Clean
Jerk
Windmills
2 x 5 x 16kg TGU
1 lap per arm 12kg OH, 16kg Rack
1 lap each duck walk and bear crawls
And I'm sure there's more but I can't remember

17 Feb:
Did swings, TGU, round the body, 5mins jerk with 12kg 10 per arm - 60 reps, 16kg rack w 12kg OH 2 x 1min per arm, and I think there may have been something else.


15 Feb:
16 kg KB - 5min alt hands swing
8kg KB - 5 mins 10 reps per arm snatch
12kgKB - 5 mins 10 reps per arm LCCJ
8kg KB 5 per arm TGU
12kg KB 5 per arm TGU
16kg KB 3 per arm TGU
16kg KB 10 per arm windmill (traditional)

[Barbie]

16kg KB Swings 5 mins
16 kg KB LCCJ 5mins/arm 42R/50L
2mins/arm 12kg KB OH, 16kg KB Rack
3 x
16kg KB Clean Squat x 5/arm
12KG KB Press x 10/arm

12kg KB Snatch 2 x 10/arm

I think... Need to check my diary.

[Barbie]

Monday 29 Mar 10

Training

20kg KB Swings x 5mins
20kg KB Jerks 5 x 10/arm
20kg KB TGU 2 x 3/arm
20kg KB Cleans 2 x 5/arm
16kg KB LCCJ 10/arm
20kg KB Reverse Windmill 10/arm

Thurs 01 Apr 10
20 kg KB Swings x 5mins
20kg KB Jerks 4 x 10/arm (But I think this was actually 5 sets... I am not convinced I wrote it down right!)
16kg KB Snatch 2 x 10/arm
16kg KB Clean 2 x 20.arm
20kg KB TGU 4/arm, 3/arm

I'm going away for work for 5 weeks - wondering what KB to take with me - 16 or 20 kg?? HELP?

[Barbie]

Tue 06 Apr 10

16kg for all the following:
Swings - alt hands - 5mins
5/arm:
LCCJ
Clean
Press
Snatch
Push press
Jerk
RTB
Fig 8
TGU
CSP
OH Squat - 12 kg KB
Rack

All of this x 2

I've gone away for work and only got a 16kg KB with me.

Fri 16 Apr 10
5 mins swings alt hands 16kg KB
5mins LCCJ change hands every 10 reps
30 RTB/arm
and there was more I just can't remember.

Today, Mon 19 Apr 10
16kg KB for the following:
5mins swings alt hands
LCCJ change hands every 5 reps
Jerks change hands every 5 reps
Cleans change hands every 5 reps.

[Barbie]

Today, Wed 21 Apr 10
Work training:
Circuit x 4 or 5 times with 2 laps of running between sets
8reps of the following
Medball crunches
Upright rows
Medball situps
Bicep curls
Incline chin ups
Medball twists
Shoulder press
Medball toe taps
Incline push ups


This afternoon:
16kg KB
Swings alt hands 5 mins
Jerks change hands every 10 reps 5mins
LCCJ change hands every 10 reps 5mins

[Barbie]

I think I might have missed a day..

Yesterday, Monday 26 Apr 10

16kg KB cause that's all I've got.

5 mins swings alt hands
LCCJ:
4mins/arm 6 reps /min
3mins/arm 9 reps/min
2mins/arm 12 reps/min

[Barbie]

Thursday 29 April 10
All with 16kg KB (Cause that's all I've got still :( )

5mins swings alt hands
5mins jerks /arm - REALLY badly!!! UGH! Felt terrible!
5mins cleans/arm - no worries at all. Kept up a really good 12 reps/min pace
1min/arm snatch
10 windmills
10 reverse windmills

Friday 30 April 10
Work training
Circuit a couple of times through
5,4,3,2 reps of down,roll, push up, roll, up, jump
Spin bike - standing
10 reps of Squats, lunges, power step ups, squat jumps
2 laps of the block run

SORE BUM!!!

[Barbie]

Yesterday, Monday 03 May 10

Run. Lots of hills and one big mofo of a hill! I didn't stop! :-)

Getting much better at running. Still not good, but not as bad.


Today, Tue 04 May 10

5mins swings alt hands
3 times through the following
5/arm CSP
5/arm RTB
5/arm Windmills

5mins LCCJ, 5/arm
5/arm snatch

[kbellguy]

Nice work Babs

[Barbie]

I'd like to think things were going well but to be honest, they're not.

Jerk is a big problem. My right sholder is not holding weight which is an issue. I think my rotator cuff injury last year might have had more of an impact that I've compensated for.

I feel horrid and sluggish every session at the moment. But I press on.

Sunday 09 May 10
Ran the Gold Coast Mother's Day Classic, 8.2km along Main Beach.
Still no time - waiting on my timing tag results. Felt good. Could have done another 2kms easy.

Going to look into a half marathon mid 2011. Any one wanna come with?

Today Monday 10 May 10
16kg KB
5mings Swings alt hands
1 min /arm of the following, 2 times through.
CSP
Snatch
Rack
OH Hold
LCCJ

[Barbie]

I'm certain I missed some days while I was away... 12th May I'm sure I trained...

Anyway!

Tue 25 May 10
6km intervals
400m walk - 6km.h
2 x 800m run - 12km/h; 400m walk - 6km/h
2 x 400m run - 12.6km/h; 200m walk - 6km/h
2 x 200m run - 13km/h; 100m walk - 6km/h
2 x 100m run - 14km/h; 50m-ish walk - 6km/h
2 x 50m spring - ??km/h
Shorter distances are estimates - takes a bit for the treadmill to get up to pace but I made sure the running was on the plus side, not minus.

5mins swings 16kg KB
1 min each of:
Clean / arm
Jerk / arm

Yesterday Thu 27 May 10
16kg KB
5mins swings

4 sets of the following:
1min each arm
Clean
Jerk

2mins rest between sets 2 and 3

TGUs in the following
5/arm, rest
4/arm, rest
3/arm, rest.

No chalk!!! Really gotta put an order in for some more :)

[Barbie]

5km run at 10km/h - treadmill :( with 400m walk start and finish
16kg KB
5 mins swings alt hands
2 x 1 min / arm clean
2 x 1 min / arm jerk
3 x 1 min /arm rack
2 x 1 min / arm OH Hold
This doesn't seem right... but I can't remember now.. Ah well. You know I did something like this.

[Barbie]

AM
45 min walk with the dog

PM
5km run on treadmill with walk warm up and cool down

5mins swings 16kg KB
10mins LCCJ 16kg KB
10 mins LCCJ 12kg KB

7km walk with the dog

[Barbie]

7km walk with the dog in the rain

16kg KB Swings x 5mins
16kg KB CSP 2,3,4,5,4,3,2/arm
12kg KB Jerks x 5mins/arm

4km run w warm up and cool down extra

[Barbie]

20 kg KB Swings alt hands 5 mins
20 KG KB Cleans 1 min/arm - GRIP!!! My hands were really truly messed up!
20kg KB Jerks 5 x 1 min/arm
8 kg KB Snatch 5 x 1min/arm, 20RPM

[Barbie]

Good Morning All.

As you can see, I've lacked motivation to train for two weeks now. I took a short notice week long holiday but since I've come back just stuggle.

If anyone has any idea about KBs, does not use conventional gym training on their people, and is willing and able to train me, I'm willing to participate and pay for the torture.

Alternatively, if someone is willing to write me 4 programs per week and understand that I do not have access to a wide variety of KBs, then please, email me as I'm also willing to participate and pay for the torture.

Please help me get my KB mojo back.
B

[Barbie]

20kg KB 5mins swings
20kg KB 2 x 1min/arm clean - GRIP!
20kg KB 3 x 1min/arm jerks
16kg KB 2 mins /arm cleans
16KG KB 2 mins/arm Jerks
8kg KB 5 x 1min/arm snatch

[Barbie]

Smashed myself.

5mins swings 16kg KB
10 x deep squats against the wall w 20kg bar
100 Hindu squats
50 Hindu pushups
10 x deep squats against the wall w 20 kg bar
10 CSP/arm 12kg
4 x 20m laps / arm Farmers Walk w 20kg KB
2 x 1 min/arm 16kg Rack, 12kg OH Hold (4 sets in total)
10 reverse windmills/arm 20kg KB

Bought my new adjustable 32KG KB the other day and some chalk and now training at work so hopefully have got a bit of momentum back.

[Barbie]

I know there are some days I haven't posted.

Mon 05 Jul 10

16kg KB Swings 5 mins
20kg KB Cleans 5 reps/arm 5mins
16kg KB Cleans 5 reps/arm 5mins
12kg KB Cleans 5 reps/arm 5 mins
12kg KB Snatch 5 reps/arm 5 mins

Wed 07 Jul 10

16kg KB Swings 5 mins
20kg KB Jerks 5 reps/arm 5 mins
16kg KB Jerks 5 reps/arm 5 mins
12kg KB push press 5 reps/arm 5 mins

Am now training for a half marathon thus the KBs are getting a little less focus while I fit more running in to my daily life.

[Barbie]

Today:

5mins swings alt hands 16kg KB
5mins LCCJ 5 reps/arm 20kg KB
10mins LCCJ 5 reps/arm 16kg KB
6 x 5 reps/arm x 2 12kg KB Snatch

[Barbie]

5mins swings 16kg KB
CSP 20 kg KB
1,2,3,4,5,5,4,3,2,1 per arm

[Barbie]

5mins swings 16kg KB
5mins Cleans 24 kg KB 5 reps per arm
5mins Cleans 20kg KB 5 reps per arm
5mins Cleans 16kg KB 5 reps per arm

Tue 27 Jul 10
Cross country run - 45 mins

Wed 28 Jul 10
Fitness test - best time ever!

Sat 31 Jul 10
Run for time 1h 20mins and felt good and solid