Mick's Log:

[mick valentine]

Thursday 25th September 2008

Simple workout today,just trying to get in some volume with the jerk.

Skipping:
1 x 5min

Jerks:
2x24kg@1min x 10 sets 90sec rest/set
Reps=15-13-11-10-12-10-12-10-10-12 Total: 115 reps, 5520kg overhead

Chin-Ups:
BW+16kg x 2 x 5

LD's x 2
SD #15 left/right x heaps

Mick

[mick valentine]

Friday 26th September 2008

Felt like kicking my own arse so;

Cardio Circuit of Doom:
1x24kg KB
1 min skip
10 Swings L/R
1 min skip
10 Snatches L/R
1 min skip
10 OALCCJ L/R
1 min skip
10 Burpees
x 5
Time:39min 28sec

Forgot how much i enjoyed this work out:-)


Mick

[mick valentine]

Monday 29th September 2008

Skipping:
1 x 5 min

Power-Clean(bar-bell):
65kg x 5 x 5
75kg x 2 x 1
75kg x 1 x 1

Bent Row(bar-bell)supinated grip:
95kg x 5 x 3
85kg x 8 x 2

Clean & Press(KB):
1x32kg x 6/6 x 3
1x40kg x 5/5 x 1
1x40kg x 3/3 x 1

Mick

[mick valentine]

Tuesday 30th September 2008

H2H Swings:
1x24kg x 100 x 1

Jerks:
2x16kg@3min 42
2x24kg@2min 18
2x24kg@2min 14
2x24kg@1min 13

O.A.J:
1x40kg x 5/5 x 3

A1;Pull-Ups:
BW x 5
A2;Snatches:
1x32kg x 5/5

x 3

Mick

[mick valentine]

Thursday 2nd October 2008

Skipping:
3 x 3min 15sec rest/round

Snatches:
1x16kg@6min 72/72
1x24kg@2min 21/21
1x24kg@2min 23/24
1x24kg@2min 25/26
had to stop as my hands were starting to feel the effects(too long between hard snatch training)

Dbl Front Squat:
2x24kg x 6 x 3

Mick

[mick valentine]

Saturday 4th October 2008

Skipping:
1 x 5min

LCCJ:
2x16kg@2min 27
2x24kg@3min 18
2x24kg@1min 11
2 min rest
2x24kg@1min 10
3 min rest
2x24kg@1min 11

Pull-Ups:
BW+10kg x 3 x 5

Snatches:
1x32kg x 10/10 x 3

Mick

[mick valentine]

Monday 6th October 2008

Skipping:
1 x 5min

Power-Clean(bar-bell):
65kg x 5 x 5

Bent-Row(bar-bell,pronated grip):
85kg x 6 x 3
65kg x 12 x 1

One Arm Jerk:
1x32kg x 10/10 x 3

simple workout today,was feeling fatigued even before i started

Mick

[mick valentine]

Wednesday 8th October 2008

Skipping:
3 x 3min 15 sec rest/round

Jerks:
2x24kg@1min x 10 sets 90sec rest/set: 16-14-12-11-11-12-10-12-11-12= 121 reps 5808kg OH
25 min of FUN-10 minutes of work & 15 minutes of rest,this literally kicked my arse,joy...

Pull-Ups:
BW x 5-4-3-2-1 x 2

Mick

[Paul in Hobart]

Nice tonnage Mick :D Now all you have to do is reduce the number of sets whilst... :evil:

[mick valentine]

yeah,yeah,i know boss :wink:

Mick

[mick valentine]

Monday 13th October 2008

Skipping:
1 x 5min

LCCJ:
2x16kg@2min 29
2x24kg@5min 28
2x24kg@2min 15
2x24kg@2min 15
2x24kg@1min 10

Pull-Ups:
BW x 6 x 3

Mick

[mick valentine]

Tuesday 14th October 2008

Skipping:
3 x 3min 15 sec rest/round

Thrusters:
2x24kg x 6 x 5

Renegade-Rows:
2x24kg x 10/10 x 1
2x32kg x 10/10 x 3

OAJ:
1x32kg x 10/10 x 2

LD's + SD's to follow

Mick

[mick valentine]

Wednesday 15th October 2008

Skipping:
1 x 5min

Power-Cleans:
65kg x 6 x 6

Windmills:
1x32kg x 5/5 x 3

That's it,light day today.

Mick

[mick valentine]

Thursday 16th October 2008

Skipping:
1 x 5min

A1;Clean & Press:
1x32kg x 5/5 x 5
A2;Pull-Ups:
BW x 5 x 5
less then 1 minute rest between A1-A2-A1

OALCCJ:
1x32kg@2min 12/12
1 min rest
1x32kg@2min 12/12
1 min rest
1x32kg@2min 10/10

LD's as active recovery

done and dusted

Mick

[mick valentine]

Monday 20th October 2008

Skipping:
3 x 3min 15sec rest/round

Snatches:
1x16kg@4min 51/51
3 min rest
1x24kg@4min 35/37
1x24kg@2min 24/27

Chin-Ups:
BW x 6 x 3

tft with Mike & K

Mick

[mick valentine]

Tuesday 21st October 2008

Cranked up AC/DC and away i went;

Skipping:
3 x 3 min 15sec rest/round

Jerks:
2x16kg@2min 30
2 min rest
2x24kg@2min 18
2 min rest
2x24kg@2min 15
4 min rest
2x24kg@1min 14
2 min rest
2x24kg@1min 12

O.A.J:
1x32kg x 10/10 x 3
1x40kg x 5/5 x 2

Mick

[mick valentine]

Wednesday 22nd October 2008

Skipping:
3 x 3 min 15 sec rest/round

Thrusters:
2x24kg x 8 x 5

Pull-Ups:
BW + 10kg x 2 x 5 30 sec rest/set
BW x 6 x 1

Mick

[mick valentine]

Thursday 23rd October 2008

H2H Swings:
1x24kg x 100 x 2 1 min rest/sets

LCCJ:
2x24kg@4min 28
2 min rest
2x24kg@2min 15
2 min rest
2x24kg@2min 14
2 min rest
2x24kg@2min 13

OALCCJ:
1x32kg@2min 13/13
1 min rest
1x32kg@2min 12/12

1x40kg x 5/5 x 2

Mick

[mick valentine]

Saturday 25th October 2008

Didn't have much time so i went back to an old favourite;

Skipping:
1 x 5min

A1; Clean & Press:
1x32kg x 1,2,3,4,5(ladders) x 3
A2; Pull-Ups:
BW x 1,2,3,4(ladders) x 3
no rest between A1-A2,1 minute rest between A2-A1


Hindu-Squats:
BW x 20 x 5
approx. 30sec rest between sets

Mick

[mick valentine]

Monday 27th October 2008

Skipping:
3 x 3min 15 sec rest/round

OALCCJ:
1x32kg@4min 22/22
2 min rest
1x32kg@2min 12/12
2 min rest
1x32kg@2min 12/12
2 min rest
1x32kg@2min 11/11

Snatches:
1x32kg x 10/10 x 3

Mick

[mick valentine]

Tuesday 28th October 2008

H2H Swings:
1x24kg x 100 x 2

See-Saw Press:
2x24kg x 10/10 x 1
2x32kg x 3/3 x 1
2x32kg x 5/5 x 3

A1;Chin-Ups:
BW x 6
A2;Push-Ups:
BW x 15
x 5
no rest between A1 & A2,minimal rest between A2 & A1

Hindu-Squats:
BW x 20 x 3

Mick

[mick valentine]

Wednesday 29th October 2008

Skipping:
3 x 3min 15sec rest/round

Power-Cleans(bar-bell):
65kg x 5 x 10
1 min rest / sets

Thrusters:
2x24kg x 5 x 5
1 min rest / sets

LD's x 2

Pull-Ups:
BW x 5,4,3,2,1 x 2

Snatches:
1x24kg x 20/20-15/15-10/10-5/5 x 1 30 sec rest / sets
30 sec rest
1x24kg x 10/10 x 5 30 sec rest / sets

Mick

[mick valentine]

Thursday 30th October 2008

Skipping:
1 x 5min

Jerks:
2x24kg@3min 19
3 min rest
2x24kg@2min 18
2 min rest
2x24kg@2min 15
2 min rest
2x24kg@1min 12

LD's x 2

O.A.J:
1x32kg x 12/12 x 3

done,not too much today

Mick

[mick valentine]

Monday 4th November 2008

Halos:
1x16kg x 15/15 x 2

Slingshots:
1x16kg x 25/25 x 1

M.P:
1x32kg x 5/5 x 5
1x40kg x 3/3 x 1
1x40kg x 2/2 x 3

Pull-Ups:
BW x 5,4,3,2,1 x 2

Mick

[mick valentine]

Wednesday 5th November 2008

Skipping:
3 x 3min 15 sec rest/round

Jerks:
2x24kg@3min 22
3 min rest
2x24kg@2min 19
3 min rest
2x24kg@2min 15
3 min rest
2x24kg@1min 12

2x32kg x 5 x 1
2x32kg x 4 x 1
2x32kg x 3 x 3


Mick

[mick valentine]

Thursday 6th November 2008

Cardio Circuit of Doom:

1 x 24kg KB
1 minute skip
10 Swings L/R
1 minute skip
10 Snatches L/R
1 minute skip
10 OALCCJ L/R
1 minute skip
10 Burpees
x 5
Time:39min. 19sec.

LD's x 2
SD #15 x 1 L/R

Mick

[mick valentine]

Monday 10th November 2008

Skipping:
1 x 5min

Jerks:
2x16kg@5min 61
2x16kg@3min 37
2x16kg@1min 23
2x16kg@1min 23

OALCCJ:
1x32kg x 8/8 x 3

Chin-Ups:
BW x 5 x 5

Mick

[mick valentine]

Tuesday 11th November 2008

Cardio Circuit of Doom:

1x24kg KB

1 min skip
10 L/R Swings
1 min skip
10 L/R Snatches
1 min skip
10 L/R OALCCJ
1 min skip
10 Burpees
x 5 rounds

Time=37min 57seconds

Pull-Ups:
BW x 3 x 5

Chin-Ups:
BW x 5 x 3

Mick

[mick valentine]

Wednesday 19th November 2008

Skipping:
1 x 5min

OALCCJ:
1x24kg@6min 40/40
1x32kg x 10/10 x 3

Pull-Ups:
BW x 3 x 10

Short and sweet

Mick

[mick valentine]

Thursday 20th November 2008

Skipping:
3 x 3min

Thrusters:
2x24kg x 6 x 6

Chin-Ups:
BW x 6 x 5

O.A.J:
1x24kg@6min swapping hands every minute 12RPM=72 reps

Mick

[mick valentine]

Monday 24th November 2008

Skipping:
1 x 5min

O.A.J:
1x24kg@20 minutes switched hands on the minute,18 minutes@12 RPM, 2 minutes@18RPM
Total= 252 reps

1x40kg x 3/3 x 5

Mick

[mick valentine]

Sunday 7th December 2008

IgX 20 minute non-stop challenge:
BW=85kg
1x32kg KB
10 minute Snatches=96
10 minute OALCCJ=57
Total=153

Not too happy with the result,i did this test after a hard days work. Wanted to go the full 20 minutes without setting the bell down as a personal challenge but had to re-chalk at just over the 16 minute mark. I'll do much better next time i attempt this.

Mick

[mick valentine]

Monday 15th December 2008

Back to work under the Bells.........

Skipping:
1 x 5 minute

Jerks:
2x24kg@1min x 10 75 second rest/sets
14-13-11-10-10-10-10-10-10-12 = 110 reps

Pull-Ups:
BW x 5,4,3,2,1 x 2

O.A.J:
1x32kg@2min 12/12
30 second rest
1x32kg@2min 12/12
2 minute rerst
1x40kg x 4/4 x 1

Mick

[mick valentine]

Tuesday 16th December 2008

H2H Swings:
1x24kg x 100 x 1
1x32kg x 50 x 2

Snatches:
1x16kg@6min 74/73
1x24kg@2min 21/22
90 seconds rest
1x24kg@2min 21/20
1x32kg x 5/5 x 2

Pistols:
BW x 2/2 x 5

Mick

[mick valentine]

Wednesday 17th December 2008

Skipping:
1 x 5 minute

Jerks:
2x24kg@3min 19
3 minute rest
2x24kg@3min 15
3 minute rest
2x16kg@3min 32
3 minute rest
2x16kg@3min 30

Chin-Ups:
BW x 6 x 3

LD's x 1

Mick

[mick valentine]

Saturday 20th December 2008

Skipping:
1 x 5 minute

LCCJ:
2x24kg@2min 15
2 minute rest
2x24kg@2min 13
2 minute rest
2x24kg@2min 13
2 minute rest
2x16kg@2min 22
2 minute rest
2x16kg@2min 20
2 minute rest
2x16kg@2min 21

Swings:
1x32kg@2min 32/33

tft with K

Mick

[mick valentine]

Saturday 27th December 2008

Skipping:
1 x 5 minutes

LCCJ:
2x24kg@2 min 16
2 minutes rest
2x24kg@2min 15
2 minutes rest
2x24kg@2min 13
5 minutes rest
2x16kg@3min 27
3 minutes rest
2x16kg@2min 21
2 minutes rest
2x16kg@1min 15

Chin-Ups:
BW x 6 x 3
BW x 4 x 3

Mick

[mick valentine]

Tuesday 30th December 2008

Cardio Circuit of Doom:
1x24kg KB
1 minute Skip
10 x Swings L/R
1 minute Skip
10 x Snatches L/R
1 minute Skip
10 x OALCCJ L/R
1 minute Skip
10 Burpees
x 3
Time= 23 minutes 20 seconds
was going to go through 5 x but felt a callous giving way :-(

Pull-Ups:
BW x 5 x 5

LD's x 1

O.A.J:
1x32kg x 10/10 x 3
1x40kg x 5/5 x 1

Total time=55 minutes
good honest session

Mick

[mick valentine]

Skipping:
1 x 5 minutes

Jerks:
2x16kg@5min 54
5 minute rest
2x16kg@5min 51
5 minute rest
2x16kg@3min 37
3 minute rest
2x16kg@2min 27
2 minute rest
2x16kg@1min 23
1 minute rest
2x16kg@1min 21

213 jerks = 6816kg

that's it for 2008

Mick

[mick valentine]

Friday 2nd January 2009

Ding,ding,seconds out,round 1..........

Skipping:
1 x 5 minutes

LCCJ:
2x24kg@2min x 3 (2 minute rest/sets) 17-15-14=46 reps
2 minute rest
2x16kg@2min x 3 (2 minute rest/sets) 23-21-25=69 reps

total volume=4416kg

Dbl Front Squat:
2x24kg x 5 x 3
2x16kg x 10 x 1

LD's x 2

Chin-Ups:
BW x 6 x 3

Time=50 minutes
BW= 85kg

Mick

[mick valentine]

Saturday 3rd January 2009

A.M
T.G.U's:
1x32kg x 2/2 x 5
1x32kg x 3/3 x 3

P.M
Dbl M.P:
2x24kg x 5 x 10

Pistols:
BW x 2/2 x 5

Push Press:
1x40kg x 4/4 x 3

LD's x 2

easy day today,fitted in my training whilst working around the house

Mick

[mick valentine]

Monday 5th January 2009

Skipping:
1 x 5 minutes

LCCJ:
2x16kg@3min x 3 (3 minutes rest/sets)
35-35-36 = 106 reps
3 minutes rest
2x24kg@90sec x 3 (90 seconds rest/set)
10-11-10 = 32 reps
90 seconds rest
2x16kg@90sec x 3 (90 seconds rest/set)
15-18-17 = 50 reps
total volume = 6528 kg

Pull-Ups:
BW x 1,2,3 x 5

time = 1 hour

then tft

Mick

[mick valentine]

Tuesday 6th January 2009

Snatches:
1x16kg@6min 65/65
total volume = 2080kg

O.A.J:
1x32kg@2min x 3 (2 minute rest/set)
16/16 - 13/13 - 14/14 = 43/43
2 minute rest
1x24kg@4min 25/27
total volume = 4000kg

time= 30 minutes

Mick

over 30*C in the garage today with no breeze,finished with a water fight with the Boys :-)

[mick valentine]

Wednesday 7th January 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min x 2 (3 minute rest/set)
22 - 19 = 41 reps
3 minute rest
2x24kg@2min 8
2 minute rest
2x24kg@1min x 3 (1 minute rest/set)
12 - 12 -12 = 36 reps
3 minute rest
2x16kg@3min 34
total volume = 5168kg

Pull-Ups:
BW x 1,2,3,4 x 3 = 30 reps

time = 58 minutes

Mick

[mick valentine]

Thursday 8th January 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@4min 38/37
total volume = 1800kg

Seated M.P:
2x24kg x 6 x 3 = 18 reps
2x24kg x 4 x 3 = 12 reps
total volume = 1440kg

Dbl Front Squat:
2x24kg x 6 x 5 = 30 reps
total volume = 1440kg

Push-Ups:
BW x 12 x 5 = 60 reps

squats & push-ups "super-setted"

Swings:
1x32kg x 30/30 x 1
total volume = 1920kg

time = 50 minutes

Mick

[mick valentine]

Tuesday 13th January 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@5min 47/42
4 minutes rest
1x32kg x 5/5 x 5 (30 seconds rest/set)
4 minutes rest
1x24kg@2min 20/21
total volume = 4720kg

O.A.J:
1x32kg x 12/12 x 1
total volume = 768kg

Pistols:
BW x 3/3 x 3

Mick

[mick valentine]

Wednesday 14th January 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@4min 22
3 minutes rest
2x24kg@3min 20
3 minutes rest
2x24kg@2min 16
4 minutes rest
2x32kg x 3 x 5 (1 minute rest/set)
3 minutes rest

Speed Sets;
2x24kg@1min 16
1 minute rest
2x16kg@1min 22
total volume = 5216kg

E.D.T set Push-Ups + Chin-Ups:
BW@10 minutes

Push-Ups = 66
Chin-Ups = 33

time = 58 minutes

Mick

[mick valentine]

Thursday 15th January 2009

39*C outside today,God only knows how hot in the garage;

Skipping:
1 x 5 minutes

OALCCJ:
1x24kg@6min 42/42
4 minutes rest
1x24kg@4min 27/27
3 minutes rest
1x24kg@2min 14/14

1x32kg x 6/6 x 2

total volume = 4752kg

time = 40 minutes followed by tft with Mike

Mick

[mick valentine]

Monday 19th January 2009

Sure as hell didn't feel like it,but i did something anyway.

Skipping:
1 x 5 minutes

Military Press:
1x32kg x 1,2,3,4,5/1,2,3,4,5 x 4 = 60/60
1x40kg x 3/3 x 1
1x40kg x 2/2 x 1
total volume = 4240kg

Pull-Ups:
BW x 3 x 10 = 60 reps

Push-Ups:
BW x 10 x 5 = 50 reps

then tft with Mike and K 1hr+

Mick

[mick valentine]

Tuesday 20th January 2009

Skipping:
1 x 5 minutes

OALCCJ:
1x24kg@6min 42/42
3 minutes rest
1x24kg@4min 28/28
3 minutes rest
1x24kg@2min 14/14
1 minute rest
1x24kg@2min 14/14
3 minutes rest
1x32kg x 5/5 x 3 (1 minute rest/set)
total volume = 5664kg

called it quits after that,had alot to do around the house.

Mick

[mick valentine]

Thursday 22nd January 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min 22
3 minutes rest
2x24kg@2min 12
1 minutes rest
2x24kg@1min x 3 (1 minute rest/set) 11-12-11
3 minutes rest
2x16kg@2min 24
2 minutes rest
2x16kg@2min 29
total volume = 4960kg

A1;Chin-Ups:
BW x 5
A2;Push-Ups:
BW x 10
A3;Pistols:
BW x 3/3

x 3

LD's x 1
SD#1 x 1

at no time do i feel good during the jerks,think i need a rest.

Mick

[mick valentine]

Wednesday 25th February 2009

Skipping:
3 x 3 minutes (15 seconds rest/round)

Snatches:
1x24kg@4min 40/40
3 minutes rest
1x24kg@3min 30/30
3 minutes rest
1x24kg@2min x 2 (2 minutes rest/set) 20/20 - 20/20
total volume = 5280kg

A1;Chin-Ups:
BW x 5
A2;Squats:
BW x 20

x 3

Mick

[mick valentine]

Thursday 26th February 2009

O.A.J:
1x24kg@4min 30/30
3 minutes rest
1x24kg@2min x 3 (1 minute rest/set) 21/21 - 20/20 - 20/20
3 minutes rest
1x32kg x 10/10 x 3
1x40kg x 5/5 x 2
total volume = 7088kg

Towel Swings CW/CCW:
1x16kg x 20/20 x 1

Push-Ups:
BW x 10 x 5 (30 seconds rest/set)

Mick

[mick valentine]

Monday 2nd March 2009

Monday is always a hit a miss affair with my training,it's a long day at work and then once home i'm off to TFT so i can only get in a session if time permits. with this in mind Mondays will be a simple workout for this month,back to basics.

Skipping:
3 x 3 minutes 15 seconds rest/round

Power Cleans (BB):
65kg x 5 x 5

Dbl Front Squats:
2x24kg x 6 x 5

Pull-Ups:
BW x 5 x 5

Swings:
1x32kg@2min 34/34

LD's x 1

Mick

[mick valentine]

Wednesday 4th March 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@4min 40/40
3 minutes rest
1x16kg@4min 46/46
4 minutes rest
1x16kg@4min 48/47
4 minutes rest
1x24kg@2min 20/20
total volume = 5872kg

O.A.J:
1x40kg x 5/5 x 3

Hanging Leg-Raise:
BW x 5 x 3

Mick

[mick valentine]

Thursday 5th March 2009

Skipping:
1 x 5 minutes

Jerks:
2x16kg@5min 62
5 minutes rest
2x16kg@3min x 2 (3 minutes rest/set) 42 - 43
3 minutes rest
2x16kg@1min x 3 (1 minute rest/set) 22 - 20 - 20
total volume = 6688kg

Windmills:
1x24kg x 5/5 x 3

Mick

[mick valentine]

Monday 9th March 2009

Skipping:
1 x 5 minutes

Clean & Press:
1x32kg x 5/5 x 5 (1 minute rest/set)

Bent-Rows:
2x32kg x 10 x 5 (1 minute rest/set)

Cleans:
2x24kg x 20 x 1
1 minute rest
2x16kg x 30 x 1

Ab-Wheel roll-outs (knees):
BW x 8 x 3

Mick

[mick valentine]

Tuesday 10th March 2009

Skipping:
1 x 5 minutes

Snatches:
1x16kg@6min 70/69 (felt easy)
3 minutes rest
1x24kg@3min 30/30
3 minutes rest
1x24kg@2min 21/21
1 minute rest
1x24kg x 10/10 x 1 (2 second pause in lockout)
total volume = 5152kg not too bad for a quick session

Cleans:
2x16kg x 30 x 1

Box Jumps(65cm):
BW x 10 x 3 (45 seconds rest/set)

Towel Swings:
1x16kg x 20/20 x 1

Mick

[mick valentine]

Wednesday 11th March 2008

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min 27
90 second rest
2x24kg@2min 16
90 seconds rest
2x24kg@1min x 3 (1 minute rest/set) 8 - 11 - 11
2x32kg x 3 x 3
2x24kg@1min>>2x16kg@1min 13 - 12

Squats:
BW x 20 x 5

Swings:
1x24kg@2min 32/32

Mick

[mick valentine]

Thursday 12th March 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@5min 50/49
3 minutes rest
1x24kg@2min x 2 (1 minute rest/set) 20/20 - 20/21

1x32kg x 5/5 x 3

Mick

[mick valentine]

Tuesday 17th March 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min 28
2 minutes rest
2x24kg@2min x 2 (2 minutes rest/set) 18 - 15
5 minutes rest
2x24kg@1min x 3 (1 minute rest/set) 12 - 11 - 10
2 minutes rest
2x16kg@1min x 3 (1 minute rest/set) 15 - 20 - 18
total volume = 6208kg

Pull-Ups:
BW x 5 x 5

Mick

[mick valentine]

Wednesday 18th March 2009

Skipping:
3 x 3 minutes (15 seconds rest/round)

Snatches:
1x16kg@6min 69/68

Power-Pull:
65kg x 5 x 3

Military Press:
1x32kg x 5/5 x 5

Box Jumps (65cm):
BW+7.5kg x 10 x 3

Towel Swings(CW/CCW):
1x16kg x 25/25 x 1

finished with LD's

Mick

[mick valentine]

Saturday 21 March 2009

Cardio Circuit of Doom:
1x24kg KB
1 minute skip
10 Swings L/R
1 minute skip
10 Snatches L/R
1 minute skip
10 OALCCJ L/R
1 minute skip
10 Burpees
x 5
time = 38minutes 49 seconds
OUCH...

Mick

[mick valentine]

Monday 23rd March 2009

Skipping:
3 x 3 minutes (15 seconds rest/round)

C & P :
1x32kg x 5/5 x 5
1x40kg x 3/3 x 1

Bent Rows:
2x32kg x 10 x 5

Mick

[mick valentine]

Tuesday 24th March 2009

First training session without the bells since i can remember,a change is as good as a holiday so they say;

Warm Up = 5oom jog

Stair Runs (69 stairs):
5 x single steps
10 x double steps
little to no rest,hit the top,turn around come down,then off again.

A1;Pull-Ups:
BW x 5
A2;Push-Ups:
BW x 10
x 5

Step Ups(park bench):
BW x 20 x 3

Done,short and sharp

Mick

[mick valentine]

Wednesday 25th March 2009

Back to the bells but only a brief session

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min 27
3 minutes rest
2x24kg@2min 16
2 minutes rest
2x24kg@1min x 3 11 - 11 - 10 (1 minute rest/set)
3 minutes rest
2x16kg@2min x 3 22 - 25 - 30 (2 minutes rest/set)
total volume = 6064kg

now off to take the kids to swimming lessons

Mick

[mick valentine]

Tuesday 31st March 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@4min 41/41
3 minutes rest
1x24kg@3min 31/31
3 minutes rest
1x24kg@2min 21/21
2 minutes rest
1x24kg@1min 10/11
3 minutes rest
1x16kg x 20/20-15/15-10/10-5/5 x 1
total volume = 6568kg

Dbl Front Squat:
2x16kg x 20 x 1

Mick

[mick valentine]

Wednesday 1st April 2009

Skipping:
1 x 5 minutes

LCCJ:
2x24kg@3min 20
3 minutes rest
2x24kg@3min 17
3 minutes rest
2x24kg@3min 15
3 minutes rest
2x16kg@3min 30
3 minutes rest
2x16kg@3min 36
3 minutes rest
2x16kg@3min 36
total volume = 5760kg

Pull-Ups:
BW x 5 x 3

Mick

[mick valentine]

Thursday 2nd April 2009

Skipping:
1 x 5 minutes

Jerks:
2x16kg@5min 62
4 minute rest
2x16kg@2min x 3 (1 minute rest/set) 24 - 33 - 28
3 minute rest
2x24kg@1min x 2 (1 minute rest/set) 11 - 10
total volume = 5712kg

Windmills:
1x32kg x 3/3 x 3

Mick

[mick valentine]

Saturday 4th April 2009

Time poor today so a quickie... can see 100 reps in the snatch within 2/3 weeks without too much extra work.

Skipping:
1 x 5 minutes

Snatches:
1x32kg@5min SSST rules 86 reps

O.A.J:
1x32kg x 10/10 x 3

Mick

[mick valentine]

Tuesday 7th April 2009

Skipping:
1 x 5 minutes

T.G.U:
1x24kg x 5/5 x 5

Windmills:
1x24kg x 5/5 x 5

M.P:
2x24kg x 5 x 5

Pull-Ups:
BW x 5 x 5

Snatches:
1x32kg x 5/5/5/5 x 2 (1 minute rest/sets)

back into GS style training tomorrow and beyond...

Mick

[mick valentine]

Wednesday 8th April 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@5min 50/50
3 minutes rest
1x16kg@5min 51/51
3 minutes rest
1x16kg@5min 51/51
3 minutes rest
1x24kg@2min 20/20
1 minute rest
1x16kg@2min 22/22
total volume = 7328kg

O.A.J:
1x40kg x 5/5 x 5

Jump Squats(KB's held in rack):
2x16kg x 50 x 2

best i've felt in a KB session for a long time and i've got a cold coming on :-)

Mick

[mick valentine]

Thursday 9th April 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@1min x 7 (1 minute rest/set) 11 - 12 - 12 - 11 - 12 - 10 - 10 = 78 reps
2 minute rest
2x16kg@2min x 3 (2 minute rest/set) 30 - 27 - 30 = 87 reps
total volume = 6528kg

not bad for a quickie

Mick

[mick valentine]

Sunday 12th April 2009

Easter Sunday;
Skipping:
1 x 5 minutes

LCCJ:
2x24kg@5min 28
3 minutes rest
2x24kg@3min 17
3 minutes rest
2x24kg@2min 14
2 minutes rest
2x24kg@1min 10
5 minutes rest
2x16kg@3min 29
3 minutes rest
2x16kg@3min 30
total volume = 5200kg

OAJ:
1x32kg x 12/12 x 1

TGU:
1x Max(27kg) x 1 Left
1x Felix(38kg) x 1 Right
now i'm hungry, 1 Lge Mocha isn't enough to fuel a LCCJ session.

Mick

[mick valentine]

Wednesday 15th April 2009

Skipping:
1 x 5 minutes

Snatches:
1x24kg@4min 40/40
3 minutes rest
1x24kg@2min x 3 (1 minute rest/set) 20/20 - 20/20 - 20/20
5 minute rest
1x16kg x 35/35 x 1
left hand started to blister so stopped early
total volume = 6000kg

Box Jumps (68cm fence):
BW x 10 x 5

M.P:
1x32kg x 5/5 x 3

TFT with K for 1 hr

Mick

[mick valentine]

Saturday 18th April 2009

Short,sharp and brutal;

Skipping:
1 x 5 minutes

Looks Easy:
1 x 32kg KB

1 x Swing L/R
1 x Snatch L/R
1 x OALCCJ L/R
1 x Pull-Up
5 x BW Squats
3 x Swing L/R
3 x Snatch L/R
3 x OALCCJ L/R
3 x Pull-Ups
10 x BW Squats
5 x Swing L/R
5 x Snatch L/R
5 x OALCCJ L/R
5 x Pull-Ups
15 x BW Squats
x 3 rounds

trying to keep rest at a minimum.
total training time = 34 minutes

then headed off to Fitness Expo and got myself 2 new 28kg Pro-Grades :-)

Mick

[mick valentine]

Sunday 19th April 2009

Skipping:
1 x 5 minutes

OALCCJ:
1x28kg@3min x 3 (90 seconds rest/set) 21/21 - 21/21 - 21/21
5 minutes rest
1x24kg@2min x 3 (30 seconds rest/set) 14/14 - 14/14 - 14/14
5 minutes rest
1x16kg@4min 28/28
total volume = 6440kg

Mick

[mick valentine]

Monday 20th April 2009

Skipping:
3 x 3 minutes (15 second rest/round)

M.P:
2x28kg x 5 x 5
2x24kg x 7 x 5

Chin-Ups:
BW x 8 x 2
BW x 5 x 2

that's all,just a light one today

Mick

[mick valentine]

Tuesday 21st April 2009

Skipping:
1 x 5 minutes

Snatches:
1x28kg@2min x 3 (2 minutes rest/set) 20/20 - 20/20 - 21/21
2 minutes rest
1x24kg@2min x 3 (2 minutes rest/set) 22/22 - 20/20 - 20/20
2 minutes rest
1x16kg@2min x 3 (2 minutes rest/set) 24/24 - 20/20 - 22/22
total volume = 8440kg

Squats:
BW x 20 x 3

Mick

[Paul in Hobart]

Enthusiastic training mate! Don't bust a valve ;)

[mick valentine]

short sets are easy,it's the longer ones that blow you out.... back onto them next week :-)

[mick valentine]

Thursday 23rd April 2009

Skipping:
1 x 5 minutes

Jerks:
2x24kg@3min 27
3 minutes rest
2x24kg@2min x 2 (2minutes rest/set) 19 - 18
3 minutes rest
2x28kg x 5 x 1
1 minute rest
2x28kg x 6 x 1
1 minute rest
2x28kg x 7 x 1
1 minute rest
2x28kg x 5 x 2
1 minute rest
2x28kg x 6 x 2
1 minute rest
2x28kg x 7 x 2
5 minutes rest
2x16kg@3min 40

total volume = 7376kg

Mick

[mick valentine]

Sunday 26th April 2009

Felt a strange pop/snap in my calf/achilles whilst running the water for Felix's footy team this morning. Off for an ulta-sound tomorrow to find out the extent of the damage. Doctor thinks i've ruptured the Achilles Tendon,hope not.......................

Mick

[mick valentine]

Monday 27th April 2009

The ultra sound confirmed the worst. "the results suggest a complete tear in the mid Achilles tendon". Off to the Ortho specialist tomorrow to see about surgery. Training will change but not stop,geez can't wait for the rehab.................

Mick

[jd]

All the best for a speedy recovery

[mick valentine]

Jd,

Thanks mate,i'll do everything possible to be fitting fit ASAP

Tuesday 28th April 2009

Went and saw Dr. Gothelf today and i'm in to be cut open tomorrow morning. Two weeks in plaster on my back,then i get a boot and can start moving about(and to me that means training). I'm already formulating my regime post surgery,it'll sure to be full of chair-presses and pull-ups. :-)

Mick

[Paul in Hobart]

All the best for tomorrow Mick! Remember , you only heal with cold steel. Now , and during rehab.
Keep your mitts off the nurses ;)

[Emily]

Good luck Mick

[mick valentine]

Thursday 30th April 2009

Home after surgery and everything went really well evidently. Yesterday was a balls-up from go to wo as i didn't get operated on and was sent home at 7.30pm(after arriving at 7.45am). That's a long time not to have anything to eat,thankfully they had me on a drip.

Now for 2 weeks with my leg up doing sweet F.A. Got to see the Doc next Friday so might start some gentle training after that(see what he says). If not i'll be lifting in a fortnight after i'm out of the plaster and into the boot :-)

I'm already missing training like mad................

Mick

[mick valentine]

Saturday 2nd May 2009

Bored out of my brain sitting on the couch with my leg up so did a little GTG.In a coulple of weeks i should be able to bare some weight so then i'll be back into seated M.P etc :-)


Pull-Ups:
Bw x 5 x 10

done over 2.5 hours

Mick

[mick valentine]

Sunday 3rd May 2009

Felix is having the game of his life today(3 touches of the ball and 3 tries, so the txt messages tell me) and i'm stuck at home resting my leg,this sucks...

More GTG stuff today;

Chin-Ups:
BW x 6 x 10

over 2 hrs

Mick

[mick valentine]

Tuesday 5th May 2009

GTG;
Pull-Ups:
BW x 5 x 12

spaced out over the day

Mick

[Emily]

Maybe you can aim to beat Rick's record of 21 chin ups with 10kg weight, I reckon it's hard to train when you don't have something to aim at.

[mick valentine]

Emily,

Don't sweat it mate,i've got plenty to motivate me. Just biding my time till i can get my foot back on the ground.

Now 21+ chins with 10kg,we'll see............... :-)

Mick

[mick valentine]

Thursday 7th May 2009

It's been 1 week since surgery and i have my first check up tomorrow :-). Here's hoping to be fitted with a boot though i think i may have another week of "foot up" ahead of me.

Today;

Chin-Ups:
GTG
BW x 6 x 12

done sporadically throughout the day.

Mick

[mick valentine]

Saturday 9th May 2009

Two more weeks of the plaster and "foot up" stuff,then i get my foot in the boot..........

Time to add something else to my GTG protocol;

Push-Ups:
BW x 10 x 10

Pull-Ups:
BW x 5 x 10

done throughout the morning

Mick

[mick valentine]

Monday 11th May 2009

GTG;

Push-Ups:
BW x 15 x 10

Pistols(right leg):
BW x 3 x 10

Mick

[mick valentine]

Tuesday 12th May 2009

GTG;

Chin-Ups:
BW x 6 x 10

Mick

[mick valentine]

Thursday 14th May 2009

GTG;

Push-Ups:
BW x 20 x 10

Pistols(right leg):
BW x 3 x 10

Mick

[jd]

Hi Mick

How you coping mentally with restricted physical activity?

Jamie

[Paul in Hobart]

Hi Mick

How you coping mentally with restricted physical activity?

Jamie
Taped episodes of Dr Phil ;)

[mick valentine]

Jamie,

It's driving me crazy,i feel like a bird in a cage. Fingers crossed i'll be able to get back into some seated KB presses etc after next Friday but till then it's just me and the couch,oh and Dr Phil :-)

Mick

[mick valentine]

Friday 15th May 2009

GTG;

Pull-Ups:
BW x 5 x 15

Mick

[Paul in Hobart]

i'll be able to get back into some seated KB presses etc after next Friday
Floor presses?

[mick valentine]

Paul,
I'm sure they'll be in there as well. Once i'm rid of this bloody plaster i can actually do a full session,not just put in a set here and there throughout the day.

Mick

[mick valentine]

Monday 18th May 2009

GTG;

Push-Ups:
BW x 22 x 10

Chin-Ups:
BW x 7 x 10

all done over the day

Mick

[mick valentine]

Wednesday 20th May 2009

GTG;

Push-Ups:
BW x 25 x 10

Pistols and Pull-Ups tomorrow then hopefully I get into the boot come Friday and I'm back into seated Presses :-)

Mick

[mick valentine]

Thursday 21st May 2009

GTG;

Pull-Ups:
BW x 5 x 11

Mick

[mick valentine]

Saturday 23rd May 2009

Back on the BELLS

Seated M.P:
2x16kg x 10 x 3
2x24kg x 5 x 5

done with the good leg on the floor and the plastered one on a milk crate,lots of rest between sets to avoid getting too sweaty cause to do so I'm sure would render wearing this bloody cast unbearable.

Pull-Ups:
BW x 12 x 1

Mick

[Emily]

Great that you're back on the bells!

[mick valentine]

Emily,
I can't do much at the moment,but i have to do something......... addiction is a curse :-)

Monday 25th May 2009

KB Floor Press:
2x28kg x 8 x 5

Push-Ups:
BW x 20 x 3

Seated Bottoms Up M.P:
1x16kg x 5/5 x 1
right side easy,much harder on left side,probably because i have to keep my left leg off the floor.

Mick

[mick valentine]

Tuesday 26th May 2009

Pull-Ups:
BW x 10 x 1

Seated See-Saw Press:
2x16kg x 12/12 x 3
2x24kg x 6/6 x 3

Pull-Ups:
BW x 10 x 1

Seated M.P:
2x16kg@1min 14
2 minutes rest
2x16kg@1min 15

Pull-Ups:
BW x 10 x 1

Mick

[mick valentine]

Thursday 28th May 2009

Chin-Ups:
BW x 10 x 1

Seated M.P(left leg up on a milk crate):
2x16kg@1min 19
3 minutes rest
2x16kg@2min 21
3 minutes rest
2x16kg@2min 21

Chin-Ups:
BW x 11 x 1

Push-Ups on KB's:
BW x 15 x 4

Mick

[mick valentine]

aturday 30th May 2009

Halos(seated):
1x16kg x 20/20 x 1

Chin-Ups:
BW x 10 x 1

Seated M.P(left leg on milk crate):
2x16kg@2min x 3 (2minutes rest/set) 25 - 20 -21

Chin-Ups:
BW x 11 x 1

Bulgarian Split Squats (right leg)
2x16kg x 6 x 3

Chin-Ups:
BW x 10 x 1

Hang from bar:
BW@1min

Mick

[mick valentine]

Tuesday 2nd June 2009

Pull-Ups:
BW x 8 x 1

Halos:
1x16kg x 20/20 x 1

Pull-Ups:
BW x 10 x 1

Seated M.P:
2x24kg x 6 x 5
1x16kg x 15/15 x 1

Pull-Ups:
BW x 10 x 1

Bulgarian Split Squats (right leg):
2x16kg x 8/8 x 3

Pull-Ups:
BW x 10 x 1

Mick

[mick valentine]

Friday 5th June 2009

Halos:
1x16kg x 20/20 x 1

Chin-Ups:
BW x 10 x 1

Seated M.P(left leg on milk crate):
2x16kg@2min x 3 ( 25 - 22 - 23 )

Chin-Ups:
BW x 8 x 2

Just a short one,it's beer O'clock :-)

Mick

[mick valentine]

Saturday 6th June 2009

Easy day;

Pull-Ups:
BW x 8 x 3

Push-Ups:
BW x 20 x 3

Pistols(right leg):
BW x 3 x 3
BW+8kg x 3 x 1

Mick

[mick valentine]

Monday 8th June 2009

Chin-Ups:
BW x 10 x 1

Halos(seated):
1x16kg x 20/20 x 1

Chin-Ups:
BW x 10 x 1

Seated M.P:
2x16kg@3min 32
3 minutes rest
2x16kg@2min x 2 (3 minutes rest/set) 22 - 23
3 minutes rest
2x16kg@1min 17

Chin-Ups:
BW x 10 x 1

Bulgarian Split Squats(right leg):
2x16kg x 8 x 3

Chin-Ups:
BW x 10 x 1

Mick

[jd]

Hi Mick

Hope recovery is coming along well

Will be interesting to see what benefits you have gained from your enforced seated training once you get back into full training again.

Jamie

[mick valentine]

Wednesday 10th June 2009

Pull-Ups:
BW x 8 x 1

Seated Halos:
1x16kg x 20/20 x 1

Pull-Ups:
BW x 8 x 1

Seated M.P:
1x24kg x 8/8 x 5

Pull-Ups:
BW x 10 x 1

Push-Ups:
BW x 20 x 4

Pull-Ups:
BW x 9 x 1

Cast should be off tomorrow then the long road of re-hab

Jamie,
Full training seems such a long way off. For now the only benefit i have seen from my enforced seated protocol is the ability to stave off boredom. Rest assured though i'll make a full report once i'm back up on two legs "aproper".

Mick

[mick valentine]

Friday 12th June 2009

Chin-Ups:
BW x 10 x 1

Seated M.P:
2x16kg@5min 48
2x16kg@2min 25
2x16kg@1min x 2 (15 - 15)

Chin-Ups:
BW x 10 x 1

Get-Up Sit-Up:
1x16kg x 5/5 x 3

Chin-Ups:
BW x 10 x 1

Just had the Boot on for a day and so far it's bloody uncomfortable. That said at least i can walk(hobble now) for a short distance. I still can't do any weighted work whilst standing(for the next 3 weeks the Doc says)so i'll continue to explore the Seated Military Press.

Body Weight = 82kg lightest i've been in years

Mick

[mick valentine]

Tuesday 16th June 2009

Pull-Ups:
BW x 6 x 2

Seated M.P:
2x24kg x 6 x 6
1x28kg x 5/5 x 1

Pull-Ups:
BW x 6 x 2

Push-Ups:
BW x 20 x 3

Pull-Ups:
BW x 6 x 2

Hanging Leg-Raise:
BW x 7 x 3

then i headed off to Mike's pool for 45 minutes of Hydro-Therapy. :-)

MIck

[mick valentine]

Thursday 18th June 2009

Chin-Ups:
BW x 6 x 3

Seated M.P:
2x16kg@5min 51
3 minutes rest
2x16kg@2min 26
3 minutes rest
2x16kg@1min 15
1 minute rest
2x16kg@1min 15

Chin-Ups:
BW x 6 x 3

Mick

[mick valentine]

Tuesday 23rd June 2009

Pull-Ups:
BW x 6 x 3

Seated M.P:
2x16kg@1min x 10 (1 minute rest/set)
18 - 15 - 15 - 14 - 15 - 14 - 13 - 16 - 15 - 15 = 150 reps
total volume = 4800kg

Pull-Ups:
BW x 8 x 1

Pistols (right leg):
BW x 5 x 3

Pull-Ups:
BW x 9 x 1

25 minutes in the pool doing re-hab stuff

Mick

[mick valentine]

Friday 26th June 2009

Chin-Ups:
BW x 7 x 3

Seated M.P:
2x24kg x 6 x 6
2x16kg x 15 x 1

Chin-Ups:
BW x 10 x 1

Pistols(right leg):
BW x 5 x 3

35 minutes hydro therapy

Mick

[mick valentine]

Tuesday 30th June 2009

Pull-Ups:
BW x 8,7,6,5,4,3,2,1 x 1

Push-Ups:
BW x 15 x 5

Hanging Leg-Raise:
BW x 5 x 5

pool session for Achilles re-hab

Mick

[mick valentine]

Friday 3rd July 2009

Got rid of the "Boot" today and I'm now walking/hobbling along completely unassisted :-)

It will still be a while before I start on Jerks but I managed a few Snatches today and it felt good. After 12 weeks you definitely lose a lot of stamina and strength. Before the injury a 10 minute 16kg Snatch set was a warm-up,today 4 minutes stopped me. Things will improve rapidly I'm sure.

Seated M.P:
2x16kg@5min 50
3 minutes rest
2x16kg@1min x 4 (1 minute rest/sets) 15 - 15 - 15 - 15

Snatch:
1x16kg@4min 41/42
it's a start.........

Squats:
BW x 15 x 2
these hurt as well,DOMS tomorrow i know.........

Mick

[Paul in Hobart]

Mick's off the leash at last! Back of the grid , but watch out here he comes :D

[mick valentine]

Saturday 4th July 2009

Swings:
1x16kg@4min 64/64

Snatches:
1x16kg@2min x 5 (1 minute rest/sets)
24/23 - 24/24 - 24/24 - 24/24 - 24/25

Squats:
BW x 10 x 5

training time = 30 minutes

Mick

[mick valentine]

Tuesday 7th July 2009

Swings:
1x16kg@6min 96/96

Snatches:
1x16kg@6min 66/64

Chin-Ups:
BW x 6 x 5

Seated See-Saw Press:
2x24kg x 8/8 x 3
2x24kg x 5/5 x 1

SUPERSET:Squats + Russian twists:
BW x 15
1x16kg x 10/10
x 3

Still just taking it slowly,snatches felt good but can't risk to do too much standing just yet.

Mick

[mick valentine]

Wednesday 8th July 2009

Pull-Ups:
BW x 10 x 1

Seated M.P:
2x16kg@6min 61
2x24kg x 5 x 5

Pull-Ups:
BW x 10 x 1

Squats:
BW x 20 x 3

Pull-Ups:
BW x 10 x 1

Hanging Leg-Raises:
BW x 7 x 3

Mick

[mick valentine]

Friday 10th July 2009

Swings:
1x16kg@4min 64/64

Snatches:
1x16kg@10min 105/104
1x24kg x 10/10 x 1

Push-Ups:
BW x 15 x 4

Felt good to get through a 10 minute set,albeit with only a 16kg. The road to recovery has well and truly begun :-)

Mick

[mick valentine]

Monday 13th July 2009

easy one today;

1 Arm Seated M.P:
1x16kg@2min 22/22
2 minutes rest
1x24kg@4min 20/20
2 minutes rest
1x24kg@3min 15/15
2 minutes rest
1x24kg@2min 14/14
1 minute rest
1x24kg@2min 13/13

Squats:
BW x 20 x 5

can't wait till i can do Jerks again,sad isn't it? :-)

Mick

[mick valentine]

Tuesday 14th July 2009

H2H Swings:
1x24kg x 100 x 1

Snatches:
1x24kg@2min x 4 (1 minute rest/set)
18/18 - 18/18 - 19/19 - 18/18
3 minutes rest (bloody phone rang)
1x16kg@4min 40/40

Chin-Ups:
BW x 7 x 4

Windmills:
1x24kg x 5/5 x 3

Mick

[mick valentine]

Thursday 16th July 2009

Swings:
1x16kg@4min 64/64

Snatches:
1x24kg@2min x 5 (1 minute rest/set)
22/22 - 21/21 - 21/21 - 20/20 - 18/18

Squats:
BW x 20 x 3

Pull-Ups:
BW x 3 x 10 ( less then 30sec rest/set)

Mick

[mick valentine]

Wednesday 22nd July 2009

H2H Swings:
1x24kg x 100 x 1

Snatches:
1x16kg@6min 66/65
3 minutes rest
1x16kg@4min 45/45
2 minutes rest
1x16kg@2min 25/25
1 minute rest
1x16kg@2min 26/26

Squats:
BW x 20 x 3

Sling-Shots('round body pass):
1x16kg x 20/20 x 1

Mick

[mick valentine]

Friday 24th July 2009

Hasn't been a real good month training wise,have found it hard to get into any "hard" sessions. Guess i'll just call it a back-off month and blame it on the Achilles rehab.

H2H Swings:
1x24kg x 100 x 1

Sling-Shots:
1x16kg x 30/30 x 1

Snatches:
1x24kg@3min 30/29

Seated M.P:
2x16kg@3min 33
2 minutes rest
2x16kg@2min 22
1 minute rest
2x16kg@1min 12

Pull-Ups:
BW x 5 x 5

Mick

[Paul in Hobart]

Mick have you tried kneeling presses , or presses whilst sitting on the floor using one hand to balance (pressed on floor)? Sort of a side press.

[mick valentine]

Will do next week,hopefully at the new digs :-)

[mick valentine]

Tuesday 28th July 2009

First session in the new gym :-)

Swings:
1x16gk@6min 96/95

Snatches:
1x20kg@4min 44/43
2 minutes rest
1x20kg@4min 40/40
1 minute rest
1x20kg@2min 22/22
1 minute rest
1x20kg@2min 22/22

Squats:
BW x 20 x 5

Short and sweet

Mick

[mick valentine]

Wednesday 29th July 2009

Seated M.P:
2x16kg@2min x 5 ( 2 minutes rest/set )
25 - 25 - 22 - 22 - 22 = 116 reps

Chin-Ups:
BW x 8 x 3

Mick

[mick valentine]

Thursday 30th July 2009

H2H Swings:
1x20kg x 200 x 1

Snatches:
1x16kg@10min 105/104
3 minutes rest
1x20kg@2min x 3 (1 minute rest/set) 20/20 - 20/20 - 20/20

Played around with some OALCCJ,OA Jerks and Pull-Up/Chin-Up combos for some publicity video.

Mick

[mick valentine]

Monday 3rd August 2009

Cleans:
1x16kg x 50/50 x 1

Seated M.P:
1x24kg@2min x 5 ( 1 minute rest/set )
10/10 - 12/12 - 12/12 - 12/12 - 14/14

Squats:
BW x 25 x 3

Mick

[mick valentine]

Tuesday 4th August 2009

Swings:
1x20kg@4 min 66/66

Snatches:
1x20kg@6min 60/60
5 minutes rest
1x20kg@4min 41/41
2 minutes rest
1x20kg@2min 26/26

Pull-Ups:
BW x 5 x 5

spent the first half hour sanding and chalking new bells,love the new space,gotta get my 24's there

Mick

[mick valentine]

Thursday 6th August 2009

Seated M.P:
2x16kg@5min 51

3 minutes rest

M.P:
1x28kg x 5/5 x 10

Pull-Ups:
BW+10kg x 3 x 5

Snatches:
1x16kg@4min 54/54

Mick

[mick valentine]

Thursday 11th August 2009

H2H Swings:
1x24kg x 100 x 1

Snatches:
1x20kg@6min 60/60
3 minutes rest
1x20kg@4min 40/40
5 minutes rest
1x24kg@2min 22/22
2 minutes rest
1x24kg@2min 21/21
2 minutes rest
1x16kg@4min first 2 minutes 21/21, last 2 minutes OH static hold 1min/1min

Squats:
BW x 25 x 4

Mick

[mick valentine]

Wednesday 12th August 2009

Cleans:
2x16kg@3min 50

Pull-Ups:
BW x 5 x 3

Clean and Press:
1x28kg x 6/6 x 5

Chin-Ups:
BW x 8 x 3

Mick

[mick valentine]

Friday 14th August 2009

Snatches:
1x20kg@4min x 5 (2 minute rest/set)
40/40 - 40/40 - 40/40 - 41/40 - 40/41
total=201/201

OH Squat:
1x12kg x 10/10 x 3
just working the groove

then an hour of playing around with stuff(snatches/OH Sq/Swings/C&P etc),some demos and some filming for a promo of the new space(hope i look good in lycra:-)?)

Mick

[mick valentine]

Tuesday 18th August 2009

H2H Swings:
1x20kg x 150 x 1

Snatch:
1x24kg x 49/51 x 1 just less then 5 minutes and i managed to tear a callous(your fault Em :-) )

Cleans:
1x24kg x 20/20 x 2

See-Saw Press:
2x20kg@1min x 3 (1 minute rest/set)
12/12 - 12/12 - 12/12

Dbl Swings:
2x16kg x 20 x 3

OH Squat:
1x16kg x 8/8 x 3

Mick

[mick valentine]

Wednesday 18th August 2009

light one;

Seated M.P:
2x16kg@5min 55
3 minutes rest
2x20kg@1min x 3 (1 minute rest/set)
10 - 9 - 9

Pull-Ups:
BW x 6 x 5

took some shots of the new gym :-)

Mick

[kbellguy]

Hi Mike

You gym layout looks great, would love to visit next time Im in Sydney.

[mick valentine]

Monday 24th August 2009

Still shattered about the boys being beat in the GF yesterday,i'd have them back into pre-season training in a fortnight if i could :-), so i had to do something........

Seated M.P:
2x16kg@6min 65

3 minutes rest

Push-Press:
2x28kg x 4 x 5

Pull-Ups:
BW x 5 x 5

Oleg Circuit:
2x16kg
10 Dbl Snatches
10 Dbl Swings
10 Dbl Cleans
10 Jerks
10 See-Saw Press
10 Dips 10 Push-Ups
10 second static hold
x 1

i substituted push-press for jerks as I'm not yet allowed to return to my beloved jerk just yet :-(

still bummed but feeling a touch better

Mick

[mick valentine]

Tuesday 25th August 2009

Snatches:
1x20kg@6min 60/60
3 minutes rest
1x20kg@4min 40/40
2 minutes rest
1x20kg@2min 22/22
1 minute rest
1x16kg@4min 40/40

Squats:
BW x 25 x 4

Mick

[mick valentine]

Wednesday 26th August 2009

Yes i did train today and it involved working out a templet for next weeks KB class.

Pretty good work out in the end. Thanks for all those who gave me some ideas and input.

Mick

[mick valentine]

Friday 28th August 2009

Warm Up:
6 minutes continuous- around the body pass(30 sec each way),figure 8 to hold,halos(30 sec each way) then repeat.

Snatches:
1x20kg@6min 65/64
2 minutes rest
1x20kg@4min 42/42
2 minutes rest
1x24kg@2min 20/20

Over Head Squat:
1x16kg x 10/10 x 1
1x20kg x 8/8 x 3

M.P:
2x24kg x 5 x 5

Mick

[mick valentine]

Tuesday 1st September 2009

Warm Up:
6 minutes continuous 1 x16kg( Sling-Shots,Figure 8 to Hold and Halos)

Snatches:
1x20kg@8min 80/80
working on the corkscrew with my left hand,will test 10 minutes on Friday and see if i can get 100/100, then move back to the 24

Squats:
BW x 25 x 4

Pull-Ups:
BW x 7 x 3
+ LD's as active recovery

then went and had a massage/treatment for my feet and bad AT.

will have another session tonight if all goes to plan :-)

Mick

[mick valentine]

Wednesday 2nd September 2009

Went to the gym last night and played around with some stuff,TGU's with 2 bells,BU presses,Heavy MP's,Get Up Sit-Ups etc....

Today;

Swings:
1x16kg@4min 65/65
2 minutes rest
1x28kg@4min (swapping hands each minute) 32/32/33/33

Seated M.P:
2x16kg@7min 67

C & P:
1x28kg x 6/6 x 5 (1 minute rest/set)

Dbl Swings:
2x16kg@1min x 3 ( 32 - 32 - 32 ) 1 minute rest/set

Chin-Ups:
BW x 6 x 5

Mick

[mick valentine]

Thursday 3rd September 2009

Just a quick one today,all done in just over 30min

W/U:
6 minutes;Slingshots 1 min,figure 8 to Hold 1 min,Halos 1 min x 2

Snatches:
1x16kg@6min 64/63

Bent Row(pronated grip):
65kg x 10 x 1
80kg x 7 x 5

OH Squat:
1x16kg x 10/10 x 3

Mick

[mick valentine]

Friday 4th September 2009

BW= 81.2kg

W/U:
6 minute drill I've been doing.

Snatch:
1x20kg@10min 100/100

video should be up tomorrow

Squats:
50kg x 5 x 5

Pull-Ups(neutral grip):
BW x 10 x 2
BW x 9 x 1

Need to put back on about 2kg,more squats i think :-)

Mick

[mick valentine]

Sunday 6th September 2009

Fathers Day, so i thought it befitting to spoil myself :-)

Hit the garage with no shirt,shoes or socks,cranked up GnR and proceeded to make a chalky,sweaty mess of myself whilst the young blokes waged a water fight out front.

Swings:
1x16kg@6min 100/100

Clean and Press:
1x28kg x 10/10 x 5 (1 minute rest/set)

Snatches:
1x16kg@4min 45/45
1x28kg x 10/10 x 3

Front Squats:
2x16kg x 10 x 3

called it quits as breakfast was starting to repeat on me...........

Mick

[mick valentine]

Tuesday 8th September 2009

Snatches:
1x16kg@10min 118/117
about 5 minutes rest
1x28kg@2min 17/16
2 minutes rest
1x28kg@2min 16/17
2 minutes rest
1x28kg@2min 17/18

Front Squats:
2x28kg x 5 x 3

Pull-Ups:
BW x 5 x 5

Get-Up Sit Ups:
2x16kg x 5 x 1
1x16kg x 8/8 x 4

Pull-Ups and GU Sit ups super setted

Mick

[mick valentine]

Wednesday 9th september 2009

Swings:
1x16kg@6min 100/100

Seated M.P:
2x16kg@5min 55
3 minutes rest
2x16kg@2min 22

Push-Press:
2x28kg@1min 5
1 minute rest
2x28kg@1min 6
1 minute rest
2x28kg@1min 6
1 minute rest
2x16kg@1min 20

Towel Swings(CW/CCW):
1x16kg x 20/20 x 1

Chin-Ups:
BW x 10 x 1
BW x 8 x 2

super-setted with;

Russian Twists:
1x16kg x 10/10 x 2
1x16kg x 20/20 x 1

Cleans:
2x28kg x 15 x 2

Mick

[mick valentine]

Thursday 10th September 2009

Warm Up:
6 minute drill

Snatches:
1x24kg@4min 38/38
2 minutes rest
1x24kg@4min 38/38
2 minutes rest
1x24kg@2min 22/22
1 minute rest
1x24kg@2min 20/20

Squats:
60kg x 5 x 3
40kg x 20 x 1
50kg x 7 x 1

Tricep Dips:
BW x 15 x 3
BW x 20 x 2

Mick

[mick valentine]

Friday 11th September 2009

Warm Up:
6 minute drill

Snatches:
1x24kg@6min 57/55

Double Swings:
2x20kg@1min 34
1 minute rest
2x20kg@1min 34
1 minute rest
2x16kg@1min 34
1 minute rest
2x16kg@1min 34

Get Up Sit-Ups:
2x12kg x 10 x 3

Was feeling a little nostalgic so cranked up Chisel to train to. Reminded me of all the sunrises over the ocean i've witnessed from the Public Bar in the Bondi Hotel in my misspent youth :-)

Mick

[mick valentine]

Saturday 12th September 2009

Pull-Ups:
BW x 10 x 3

Sunday 13th September 2009

Snatches:
1x16kg@10min 120/122 PR :-)
that's about as fast as i can go with a proper lock out, now to do it with the 24...

1x28kg@2min x 3 ( 2minutes rest/set)
20/20 - 21/21 - 19/19

Clean & Press:
1x28kg x 6/6 x 1
1x40kg x 1/1 x 5 (thanks Mat)
1x28kg x 6/6 x 1

Front Squat:
2x28kg x 5 x 5

Windmills:
1x28kg x 5/5 x 3

Mick

[kbellguy]

Nice one Mike, those 28's you use would be good...............but alas I have to suck it up on the 32's

[mick valentine]

Mat,

Got the 32's there just not man enough haha....

Mick

[mick valentine]

Wednesday 15th September 2009

W/U:
6 minute drill

Snatches:
1x24kg@4min 40/40
2 minutes rest
1x24kg@4min 40/40
2 minutes rest
1x20kg@4min 40/40

5 minutes rest

Oleg Circuit:
A mate of mine suggested i try it with 2x24kg.................... ouch!!!
Got all the way to the 5th clean then had to put the bloody things down 4 times for a 5/10 sec breather during the rest of it, not such a good idea doing this straight after the snatches i think?

10 Dbl Santch
10 Dbl Swings
10 Dbl Cleans
10 Jerks( i did Push-Press due to ATR)
10 See-Saw Press
10 Dips
10 Push Ups
10 sec Static Hold
x 1 with 2x24kg

Front Squats:
2x24kg x 8 x 3

Will be in the gym tonight so I'm sure I'll do a little more :-)

Mick

[mick valentine]

Wednesday 16th September 2009

Should've listened to my body and had a rest day.....

Snatches:
1x24kg@6min 52/47 felt horrible from go to woh

Oleg Circuit:
2x16kg x 2 continuos

Get Up Sit-Ups:
2x12kg x 10 x 2

30 minutes,done and dusted. Now feel like shit.

Mick

[Paul in Hobart]

Wednesday 16th September 2009

Should've listened to my body and had a rest day.....

30 minutes,done and dusted. Now feel like shit.

Mick
We should start a subforum...

[mick valentine]

Indeed we should.....

[mick valentine]

Friday 18th September

Had "Disturbed' blaring on the iPod today, gets you going a touch......

Snatches:
1x20kg@10min 100/101 PR by 1 rep :-)

still lots of work to do to get there with the 24

Squats:
60kg x 6 x 2
70kg x 2 x 3

leg is slowly improving....

Chin-Ups:
BW x 8 x 3

Static Holds:
30sec in lockout /30 seconds in rack
2x20kg@2min

Mick

[mick valentine]

Saturday 19th September 2009

Clean & Press:
1x28kg x 5/5 x 10

Pull-Ups:
BW x 5 x 10

just needed a hit out........

Mick

[mick valentine]

Tuesday 22nd September 2009

Snatches:
1x24kg@6min 56/56
3 minutes rest
1x20kg@6min 56/56
3 minutes rest
1x16kg@6min 56/56

3 minutes rest

Push Press:
2x20kg@3min 23
3 minutes rest
2x20kg@3min 20

Jerks:
1x broomstick x 100 x 1
can't jerk anything heavier just yet :-( but it's a start.........

second session to come this arvo at about 5ish

[mick valentine]

Tuesday 22nd September 2009

2nd Session;

Pull-Ups:
BW x 5 x 5

Front Squat:
2x24kg x 6 x 3

OH Squat:
1x16kg x 10/10 x 1

Various:
TGU's with 2x16kg,Get Up sit-Ups with 2x16kg,BW Squats, Push-Ups

rolled with Mike for 20 minutes

KB class for 1hr +

long bloody day :-)

Wednesday 23rd September 2009

tired, didn't get much sleep last night.......

Seated M.P:
2x16kg@7min 67

Oleg Circuit:
2x16kg x 2

done

Mick

[mick valentine]

Thursday 24th September 2009

Snatches:
1x24kg@8min 67/69 happy with this, 10 minutes next week is a reality :-)
5 minutes rest
1x24kg@2min 25/25
2 minutes rest
1x24kg@2min 24/24
2 minutes rest
1x20kg@2min 24/24

Lockout Holds:
1x24kg@4min swapped arms every 30 seconds

BW = 82.5kg

had to make it brief as I'm preparing to go camping with my boys.

Mick

[mick valentine]

Friday 25th September 2009

Car is packed, so needed to squeeze in a quick workout.....

Oleg Circuit:
2x16kg x 4

will start timing this to gauge fitness improvement

Mick

[mick valentine]

Tuesday 29th September 2009

Snatches:
1x24kg@6min 56/58
5 minutes rest
1x24kg@6min 50/53

Dbl Front Squat:
2x24kg x 6 x 5

Pull-Ups:
BW x 8 x 3

BW = 81.8kg need a feed i think :-)

got a nasty infection on my finger, hope it doesn't slow me down too much

Mick

[mick valentine]

Wednesday 30th September 2009

Snatches:
1x20kg@4min 45/44
1 minute rest
1x20kg@4min 45/45
1 minute rest
1x20kg@4min 43/43
1 minute rest
1x20kg@4min 41/41
1 minute rest
1x20kg24min 39/40

Back Squats:
60kg x 5 x 5

no more KB's till X World comp over the weekend.

Note to self; if you feel that something is going wrong with your hand "PUT THE BLOODY BELL DOWN", doesn't matter if it's the last minute of the last set...................... blood blister here i come :-(

Mick

[Emily]

haha you're a dickhead too. Must be the week for pushing training by the looks of it.

[mick valentine]

that's "The Dickhead" mate. Twisted my knee this arvo rolling, so now as well as that and a infected finger, blood blister and lets not forget to mention the AT all on the left side, i'm in "Fighting Shape" for the X Worlds, go me...... :-(

should be fun......... NOT

[mick valentine]

Monday 5th October 2009

X World Comp:
BW = 82kg
24kg Snatch@10min 50/62

terrible effort, didn't finish the set. Mind was miles away, couldn't get into it at all. Will revisit in the near future.

Squats:
60kg x 5 x 3
70kg x 3 x 2
60kg x 5 x 1

might do more later this arvo

Mick

[mick valentine]

Monday 5th October 2009

2nd session;
sitting around being pissed at the world wasn't getting me too far so i decided to take it to the garage :-)

Jerks:
2x16kg@5min 55
3 minutes rest
2x16kg@5min 55

3 minutes rest

OAJ:
1x28kg@4min 24/24
3 minutes rest
1x28kg@4min 28/29

only a short one but first time i've done any type of Jerk with anything heavier then a broomstick in 5 months, felt good....

Mick

[clogger]

Great work Mick! I know the feeling all too well. Good luck with the progression :-)

[mick valentine]

Clogger,

Cheers mate but it was a long way from great, put in 67/69 for 8min in training last week, todays effort was a damn embarrassment. Will fix it shortly.

Mick

[clogger]

No worries mate. The fact that after a session that felt shithouse you were determined to pick up the bells again the same day says a bit for your resolve. Lot of people would be envious. Stick with it mate

Cheers

Adam

[mick valentine]

Stick with it mate

Adam

haha, got no where else to go mate :-), i'll be around for a while yet

Mick

[mick valentine]

Tuesday 6th October 2009

Not much of a nights sleep, woke up at 3.30am, stared at the ceiling for an hour before getting up.

Found myself in the garage at about 7am after an apple and Lge Moccha;

LCCJ:
2x16kg@10min 100
just wanted to see if i could still go the distance, pleasantly surprised i could ;-)

3 minutes rest

OALCCJ:
1x28kg@4min 24/24
2 minutes rest
1x28kg@2min 14/14
1 minute rest
1x28kg@2min 13/13

2 minutes rest

Snatch:
1x16kg@4min 42/42

this was fun after all the OH work :-)

walked the dog 5km shortly after and got caught in the rain, yep just ain't my week.

2nd session to follow tonight

[mick valentine]

Tuesday 6th October 2009

2nd session;

Back Squats:
60kg x 6 x 5

Pull-Ups:
BW x 6 x 5

Get-Up Sit -Ups:
1x16kg x 10/10 x 3

then heaps of miscellaneous stuff with the 16

Mick

[mick valentine]

Wednesday 7th October 2009

Day off, will walk the dog and take the kids to a movie :-)

Mick

[mick valentine]

Thursday 8th October 2009

H2H Swings:
1x24kg x 100 x 1

Snatches:
1x24kg@6min 51/51
3 minutes rest
1x20kg@4min 40/40
2 minutes rest
1x16kg@4min 44/44

OAJ:
1x24kg@4min 30/31

Front Squat:
2x20kg x 10 x 1
2x20kg x 20 x 1

felt weak today..

Mick

[mick valentine]

Friday 9th October 2009

Big day at work, home late so no training. Bigger day tomorrow in the gym, i need it :-)

Mick

[mick valentine]

Saturday 10th October 2009

In the gym early this morning;

Snatches:
1x20kg@10min 100/102 PR by 1 rep (again)

5 minutes rest

OALCCJ:
1x24kg@10min @14RPM (swapped hands on the minute)
lots of fun after the Snatches.............

20 minutes rest

had an easy roll for 95 minutes, a little sore now though :-)

Mick

[mick valentine]

Monday 12th October 2009

Jerks:
2x16kg@5min 63
3 minutes rest
2x16kg@5min 63

Pull-Ups:
BW x 6 x 5

OAJ:
1x28kg@4min 25/25
1x40kg x 8/8 x 1

Mick

[mick valentine]

Tuesday 13th October 2009

BW = 82.1kg

Snatches:
1x24kg@6min 57/60
3 minutes rest
1x24kg@4min 38/39

3 minutes rest

LCCJ:
2x20kg@2min x 3 ( 1 minute rest/set)
14 - 15 - 12

then off for some treatment on my legs, that hurt more then the KB session :-)

Mick

[mick valentine]

Wednesday 14th October 2009

Swings:
1x28kg@4min 66/66

Seated M.P:
2x16kg@5min 50

See-Saw Press:
2x28kg x 5/5 x 5

snatches and squats tomorrow....

[mick valentine]

Thursday 15th October 2009

BW = 82.2kg

Snatches:
1x24kg@8min 71/68
3 minutes rest
1x24kg@4min 36/36
left arm felt stronger then right today, very unusual.

approx. 5 minutes rest

Jerks:
2x20kg@2min x 2 (1 minute rest/set)
15 - 15

Back Squats:
65kg x 5 x 5

Jump Squats:
65kg x 100 x 1

really must start monitoring my diet, an apple and Lge coffee just isn't enough fuel to work out on, :-)

Now off to watch Mr.Tucker compete in The Masters Games....

Mick

[mick valentine]

2nd session, Thursday 15th October 2009

Went down the gym and hit the mats with K and Mike. 45 minutes of fun where anything and everything was used. Great therapy for a hard week :-)

Oh, and our aging Mr. Tucker is in the finals of the 400m tomorrow morning, guess that makes him 1 of the fastest 8 men in the world in his age group. Good luck mate...

Mick

[mick valentine]

Sunday 18th October 2009

BW = 80.8kg

Jerks:
2x20kg@5min 48
5 minutes rest
2x20kg@5min 46

Back Squats:
70kg x 5 x 5

Jump Squats:
70kg x 60 x 1

early night to bed so early session, in the gym at 7.20 am

Mick

[mick valentine]

Monday 19th October 2009

too many beers and not enough sleep last night,silly boy.......

Swings:
1x24kg@4min 64/64

LCCJ:
2x20kg@6min 42
3 minutes rest
2x20kg@3min 27
90 seconds rest
2x20kg@90sec 16

Pull-Ups:
BW x 5 x 5

Mick

[mick valentine]

Tuesday 20th October 2009

This one thanks to Miss Friedel, cheers... ;-)

1x20kg, one hand change each set;

6 minutes Snatches @ 20rpm
2 minutes rest
6 minutes OAJ @ 16rpm
2 minutes rest
6 minutes OALC @ 14rpm
2 minutes rest
6 minutes Snatches @ 19rpm
2 minutes rest
6 minutes OAJ @ 12rpm
2 minutes rest
6 minutes OALC @ 11rpm

Mick

[mick valentine]

Wednesday 21st October 2009

Trained in the garage this morning rather than the gym, bloody hot;

OALC:
1x28kg@10min 50/50

Pull-Ups:
BW x 6 x 5

Front Squat:
2x28kg x 5 x 5

Mick

[mick valentine]

Thursday 22nd October 2009

Early night but woke up with a sore back,(bloody couch) still needed a hit out though. Music selection for today was "Johnny Diesel and the Injectors" guess I am showing my age............

Snatches:
1x24kg@6min 60/60
2 minutes rest
1x20kg@4min 40/40
1 minute rest
1x16kg@2min 26/26

pretty happy to hold 20rpm with the 24

OAJ:
1x32kg x 10 x 2
5 second lockout on each rep

Swings:
2x20kg x 30 x 1

Mick

[Paul in Hobart]

Good to see Mark Lizotte is having an effect on your trainings!
The KB tsunami is gathering momentum.
See you at the Parisienne Hotel...

[mick valentine]

I'm guessing we're quite possibly the only two around here who get that......

I'll meet you there, hope they fixed that "hole in the wall from a shot gun shell" :-)

[mick valentine]

13+ hours on my feet today, almost the same yesterday think i'll give the bells a miss this afternoon...... teaching a seminar tomorrow so at least i'll get sweaty :-) Bells again come Monday, Jerks i think.

Mick

[mick valentine]

Monday 26th October 2009

Rather large weekend with work and entertaining a friend from O/S, then another big day at work today so just something simple....

Jerks:
2x20kg@6min 50
3 minutes rest
2x24kg@1min x 3 @12rpm (1 minute rest/set)

A1;Back Squats:
70kg x 5 x 3
55kg x 10 x 1

A2;Pull-Ups(neutral close grip):
BW x 8 x 4

BW down to 80.7kg... first time on the scale it read 79.6kg so got on 3 more times just to be sure, eat Mick eat........ and less 25hr days may help

Mick

[mick valentine]

Tuesday 27th October 2009

felt pretty good today in the gym........

Snatches:
1x24kg@8min 75/73 PR for reps at this weight and did it in 8 not 10 minutes, very happy :-)
5 minutes rest
1x20kg@4min 40/40
1 minute rest
1x20kg@4min 40/40
1 minute rest
1x16kg@2min 24/24
30 seconds rest
1x16kg@2min 24/24

Volume= 8288kg

Front Squat:
2x24kg x 10 x 3

BW = 81.2kg

Mick

[Paul in Hobart]

Snatches:
1x24kg@8min 75/73 PR for reps at this weight and did it in 8 not 10 minutes, very happy :-)
Way 2 go!!!:D an excellent result , persistence brings rewards!

[mick valentine]

thanks Paul, now to get my Jerks on the right track ;-)

Wednesday 28th October 2009

Jerks:
2x24kg@4min 35
3 minutes rest
2x24kg@3min 24
2 minutes rest
2x24kg@2min 16
1 minute rest
2x24kg@1min 10
4 minutes rest
2x20kg@1min x 3 (1 minute rest/set)
15 - 15 - 15

Volume=5880kg

first time Jerking the 24's since the Op in April, felt pretty good :-)

Mick

[mick valentine]

Thursday 29th October 2009

Bad day, hell not a real good month.......... yep "build a bridge" i know, think i did;

Snatches:
1x24kg@10min (9.35 actually) 84/71 PR :-) :-)
right hand lost grip at 9.35 and i couldn't safely do any more reps so set it down........ funny up until last week i always came home stronger on my right side, hmmm..
5 minutes rest
1x20kg@6min 60/59
3 minutes rest
1x20kg@2min x 3 (30 seconds rest/set)
21/21 - 21/21 - 21/21

Volume=8620kg

Bw= 80.5 or 81.8 depending on which scale i believe....

may just do another 10 minute snatch set on Tuesday when everyone else is watching the horses, see how i go..

Mick

[Paul in Hobart]

Snatches:
1x24kg@10min (9.35 actually) 84/71 PR :-) :-)

Hell yeah!
Gives me something to shoot for.

[Tom M-W]

Mick, your flying at the moment. Great to see!!! My body's not working great today - so another rest/ light day- blah!

Like Paul? I'm chasing your tail- which i will do for a long long time. God, I've got a lot of work to do! (but there's plenty of time.) ONYA! Tom

[mick valentine]

Hell yeah!
Gives me something to shoot for.

Yeah right Obe One...................

[mick valentine]

30th Oct 2009

15.5 hour day on my feet, I'm doing nothing but dinner and a six pack ;-)

teaching/training tomorrow, may even do some KB's first, we'll see... light week to follow

Mick

[mick valentine]

Tuesday 3rd November 2009

Is supposed to be a light week, well i've had 4 days off training and i don't like that too much, didn't feel too good under the bell this morning at all, guess we'll have to see how the next couple of days pan out.......

Snatches:
1x24kg@6min 55/55
3 minutes rest
1x24kg@4min 39/39
2 minutes rest
1x24kg@2min 21/21
approx 4/5 minutes rest
1x20kg x 20/20/20/20/20/20 x 1
Volume=7920kg

Back Squat:
60kg x 20 x 1
70kg x 3 x 3

then off for a massage on my Achilles and glutes/lower back

Mick

[mick valentine]

Wednesday 4th November 2009

Couldn't make the gym so in the garage, hence a limited arsenal....

Jerks:
2x28kg@2min 14
2 minutes rest
2x28kg@2min 14
2 minutes rest
2x28kg@2min 14
2 minutes rest
2x28kg@1min 8
2 minutes rest
2x28kg@1min 8
2 minutes rest
2x16kg@4min 55
2 minutes rest
2x16kg@1min 25

volume=5808kg

Mick

[mick valentine]

Thursday 5th November 2009

Was running a little late, but anyway...........

Snatches:
1x24kg@10min 94/75 PR again :-) :-) :-)
but i obviously need to do a bit more on my once stronger right side ;-)
1x24kg@2min 20/20

will consult with the "Good Doctor" tomorrow.........

OAJ:
1x32kg x 12/12 x 3

had to call it quits as i had a tft session lined up, this lasted for just short of 1.5hrs

Mick

[mick valentine]

Saturday 7th November 2009

Early am tft session for 1.5hrs= sweaty mess :-)

Back at the gym 2hrs later for a get together and informal KB session with 2 other GSAA guys, Antoni and Giorgio. Was fun. Did a few Snatches, some Jerks, didn't count any numbers bar the last set;
OAJ:
1x24kg@10min 60/60

Then to the pub for 1 beer and off home, good day.

Mick

[mick valentine]

Tuesday 10th November 2009

Met my new Finnish mate, Antti today. Took him down to the gym for a sticky beak and then down to Bondi Beach where he marveled at the sand, had a swim in the ocean and admired the local female "talent" sunning themselves...... ;-) from there we went to Watson's Bay for a quick schooner with a view of the harbour(for mine the best beer garden in the world) and then it was time for me to go home.

Some hours later..........

Jerks:
2x20kg@6min 51 (first 5min @ 8rpm,6th min @11rpm)
5 minutes rest
2x20kg@6min 50 (first 5min @ 8rpm,6th min @ 10rpm)
5 minutes rest
2x20kg@2min 12rpm
2 minutes rest
2x20kg@2min 12rpm
Volume=5960kg

Snatches:
1x20kg@6min 18rpm

Swings:
Drop set;
1x32kg x 20/20
1x24kg x 30/30
1x20kg x 40/40
1x16kg x 50/50

then straight into a 1hr tft session.......

geez i love a "back off" week :-)

BW= 81kg thinking seriously about competing @ 80kg class, may have to give up the beer for a few weeks leading into a meet though, hmmmmmmmmm

Mick

[Paul in Hobart]

BW= 81kg thinking seriously about competing @ 80kg class, may have to give up the beer for a few weeks leading into a meet though, hmmmmmmmmm

Mick
Strong trainings!
Giving up ice cream will be enough to drop you into flyweight category. Whilst Finn is around , other is impossible task.

[mick valentine]

Wednesday 11th October 2009

Had Antti in the gym for a skills/technique session which lasted 1.5hrs. Wow....... GS overload ;-) we refined, changed and tweaked a few of my weak points. It was great, challenging but extremely rewarding, now all i have to do is remember those small points and practise them....

Took Antti down to Bronte straight after to have a swim, I think he enjoyed this beach a little more than Bondi.. the scenery was better :-)

Mick

[mick valentine]

Thursday 12th October 2009

With the tunes of Johnny Cash playing....... :-)

Snatches:
1x24kg@6min 60/60
5 minutes rest
1x24kg@4min 39/39
5 minutes rest
1x16kg@10min 108/103(could've been 105?)
Volume=8128kg
enjoying this "easy week"........

OAJ:
1x24kg@4min 12rpm

1hr tft easy session

Mick

[mick valentine]

Monday 16th November 2009

Just a "quick and lovely" today as work was long and time is short, but had to do something upon hearing that Australia now has a Miss MS ;-)

Snatches:
1x28kg@4min 32/33
3 minutes rest
1x28kg@4min 32/32
volume= 3612kg
snatching the 28 is a lot different to the 24 though in time it'll feel like the 20 I'm sure....

Pull-Ups:
BW x 6 x 3
bloody hot in the garage today as well, bring on the summer

Mick

[mick valentine]

Tuesday 17th November 2009

Still fighting off the tail end of a nasty flu but as Em hit CMS in the biathlon i figured i better do something..........

LCCJ:
2x20kg@10min 76
5 minutes rest
2x24kg@1min x 5 (1 minute rest/set) 8rpm
volume=4960kg

OAJ:
1x24kg@4min 12rpm

a few stretches then off for a massage on my leg.

BW=78.5kg, lightest I've been for as long as i can remember, guessing this flu has really knocked me around a bit.

Another session to follow tonight...

Now the dilemma that i face is next year when i get a little more serious about training should i focus on Biathlon or LC? hmmm guess time will be the judge and I'll play with around with both till Xmas.

Mick

[Antoni]

78.5! Sounds like someones been fasting on apple cider vinegar & water...

[mick valentine]

haha, not this little duck my friend. I told you ,ice cream and beer for me ;-) you can have the hippie stuff all to yourself.............

[mick valentine]

Tuesday 17th November 2009

2nd session, 5pm

BW now 78.9kg, wow......

Back Squats:
65kg x 5 x 5

Chin-Ups:
BW x 8 x 5

1hr 20min tft practice = sweaty mess

Mick

[mick valentine]

Tuesday 24th November 2009

1st session;

LCCJ:
2x24kg@5min 6rpm
5 minutes rest
2x20kg@5min 10rpm
5 minutes rest
2x16kg@5min 10rpm
volume=5040kg

Swings:
1x24kg@4min 33rpm

BW=79.8kg

back for more tonight.........

Mick

[mick valentine]

Tuesday 24th November 2009

2nd session, 3.5hrs after the first....

Jerks:
2x20kg@5min 10rpm
5 minutes rest
2x20kg@3min 10rpm
3 minutes rest
2x20kg@2min 12rpm
2 minutes rest
2x20kg@1min 20rpm
volume=4960kg

5 minutes rest

Snatches:
1x20kg@6min 20rpm

Pull-Ups:
BW x 6 x 5

jerks still need a lot of work to catch up to snatches, guess it means more jerks for me :-)

then 1hr tft with Mike, very intense session

Mick

[mick valentine]

Wednesday 25th November 2009

Easier session after yesterday........

BW=78.2kg

Snatches:
1x20kg@8min 20rpm
5 minutes rest
1x24kg@2min 20rpm
1 minute rest
1x24kg@2min 20rpm
hands a little sore so stopped before anything "bad" happened.
volume=5120kg

Front Squats:
2x24kg x 6 x 3

then played around doing some demos with a couple of people...

Mick

[mick valentine]

Thursday 26th November 2009

Last session till Monday due to work and then won't have too much time to train with the bells next week as tft is in town ;-)

BW=78.5kg

Jerks:
2x20kg@5min 51
5 minutes rest
2x20kg@3min 32
3 minutes rest
2x20kg@2min 22
2 minutes rest
2x20kg@2min 22
5 minutes rest
2x24kg@1min 8
1 minute rest
2x24kg@1min 8
volume=5848kg

actually feeling a little weak......

Mick

[mick valentine]

Tuesday 1st December 2009

Been off the Bells since last Thursday and did no exercise per say till Sunday where I put in a 2.5hr tft session under the guidance of a "Master Instructor" out from the States... lots of fun though bloody sore now ;-)

BW=78.5kg

LCCJ:
2x20kg@5min 50
5 minutes rest
2x20kg@3min 30
2 minutes rest
2x20kg@3min 24
5 minutes rest
2x24kg@1min x 3 (1 minute rest/set) 8 - 7 - 6
volume=5168kg

Hang Cleans:
40kg x 12 x 1
50kg x 8 x 3
minimal rest/set

then off for treatment on my leg, back up the gym tonight for more tft stuff

December will be a month of experimentation with my training i think..............

Mick

[mick valentine]

Wednesday 2nd December 2009

Put in another 2.5hr session on the mat last night, though not as strenuous as Sundays hit out. Got a lot done and learnt plenty of new stuff, it's great to have Matt here spoiling us....

Today at home in the garage, not much time so something simple;

Jerks:
2x16kg@5min 13rpm
3 minutes rest
2x16kg@5min 13rpm

3 minutes rest

OAJ:
1x28kg@4min 12rpm
2 minutes rest
1x32kg@2min 12rpm

Mick

[mick valentine]

Thursday 3rd December 2009

No bells, 2hrs+ of tft stuff.....

next bell session Monday

Mick

[mick valentine]

Tuesday 8th December 2009

LCCJ:
2x20kg@7min 62
5 minutes rest
2x20kg@5min 40
5 minutes rest
2x20kg@3min 24
3 minutes rest
2x20kg@2min 20
2 minutes rest
2x20kg@1min 11
volume=6280kg

Mick

[mick valentine]

Wednesday 9th December 2009

Snatches:
1x20kg@8min 20rpm
4 minutes rest
1x20kg@6min 20rpm
3 minutes rest
1x20kg@4min 20rpm
2 minutes rest
1x20kg@2min 20rpm
volume=8000kg

OAJ:
1x28kg@4min 12rpm

Mick

[mick valentine]

Thursday 10th December 2009

Started my prac hours today for S&C Level 1 at Jock Athletic in Cronulla, Jock and Wato are great guys and my observing soon turned into a hands on experience.

First session,

1/2hr showing Wato some KB drills/technique stuff, just enough to get a decent sweat.
1/2hr observing the rest of the session taking place.
1/2hr doing Pistols, BW x 3/3 x 5 and Pull-Ups BW x 6 x 5 waiting for the next session.

Jock tells me that I'm not just watching the next session, I'm doing it :-) so;
30 Push-Ups
10 reverse Push-Ups
30 Crunches
Plank x 1 minute
30 X-Over Crunches
x 4

warm up over

2 minute pad work
1 minute rest (20 Crunches)
2 minute pad work(holding)
1 minute rest (20 Crunches)
2 minute pad work
1 minute rest (20 Crunches)
2 minute pad work (holding)
1 minute rest (20 Crunches)
2 minute rower
1 minute rest (30 sec plank)
2 minute stairs
1 minute rest (20 Crunches)
2 minute bike
1 minute rest (20 X-Over Crunches)
2 minute Snatches 16kg @20 rpm (everyone else did treadmill but Achilles says NO)

15 minutes stretching

Good day, fun 2.5hrs

Mick

[mick valentine]

Monday 14th December 2009

Couldn't get to the gym so a quickie in the garage with now limited resources.......

LCCJ:
2x16kg@10min 12rpm
5 minutes rest
2x28kg@1min x 3(1 minute rest/set) 5rpm

big day tomorrow ;-)

Mick

[mick valentine]

Tuesday 15th December 2009

7.15am at Jock Athletic finishing up my prac hours.Soon turned into a 1.5hr KB mini seminar with me teaching a young bloke the basics, actually i finished up getting in a pretty good session ;-)

5pm back at our gym

Jerks:
2x20kg@3min 10rpm
3 minutes rest
2x20kg@3min 12rpm
3 minutes rest
2x20kg@3min 10rpm
5 minutes rest
2x20kg@2min 12rpm
2 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x20kg@2min 12rpm
volume=6560kg

Snatches:
1x20kg@4min 20rpm

then 1 hr tft training

Mick

[mick valentine]

Wednesday 16th December 2009

Day off, think i over did it yesterday........ tired all day

Mick

[mick valentine]

Thursday 17th December 2009

Revisited an old favourite... will do more of these in the future

OALC:
1x28kg@6min 12rpm
3 minutes rest
1x28kg@4min 13rpm
2 minutes rest
1x28kg@2min 14rpm

Pull-Ups:
BW x 6 x 5

Bumps:
2x28kg x 20 x 1

tft tonight

Mick

[mick valentine]

Tuesday 22nd December 2009

Let me just say, "fuck Xmas"... the week leading up to it anyway.

Long hours, ridiculously early starts and a crazy clientele make for some interesting times ;-)

Anyhoot todays session,

LCCJ:
2x20kg@10min 84 PR by 8 reps, somewhat amazed after the long hours in the last few days and my sporadic trainings of late....

5 minutes rest

2x24kg@1min x 3 (1 minute rest/set) 8 - 7 - 7

OAJ:
1x24kg@4min 12rpm

Bumps:
2x24kg x 30 x 1

then met Vik who came to train at the gym, she's on holidays from NY and dropped by. Great form and hope to catch up to train on Thursday. Now off as I've a 12.30am start............. yep, Fuck Xmas

Mick

[mick valentine]

Saturday 26th December 2009

Snatch:
1x16kg@10min 20rpm
3 minutes rest
1x24kg@4min 18rpm
3 minutes rest
1x24kg@2min 20rpm
3 minutes rest
1x28kg x 10/10 x 2

OAJ:
1x24kg@4min 12rpm

Mick

[mick valentine]

Sunday 27th December 2009

A Denis Kanygin inspired volume Jerk session;

Jerks:
2x24kg x 5 - 7 - 9 - 11 - 13 - 15 - 11 - 9 - 7 - 5 - 3 - 5 - 7 - 9 - 11 - 13 - 15 ( 2 minutes rest/set)
155 reps in total= 7440kg

Bent Row(barbell, supinated grip):
80kg x 10 x 3

Windmills:
1x24kg x 5/5 x 3

Mick

[mick valentine]

Wednesday 30th December 2009

Jerks:
2x24kg@3min 7rpm
3 minutes rest
2x24kg@3min 7rpm
3 minutes rest
2x16kg@3min 12rpm
3 minutes rest
2x16kg@3min 14 rpm

5 minutes rest

Snatch:
1x24kg@4min 17rpm
3 minutes rest
1x16kg@4min 22rpm

Pull-Ups:
BW x 6 x 3

better than doing nothing i suppose??

Mick

[mick valentine]

Thursday 31st December 2009

Last session for the year......

BW= 78.8kg

Snatch:
1x20kg@8min 20rpm
4 minutes rest
1x20kg@6min 20rpm
3 minutes rest
1x20kg@4min 20rpm

biggest Snatch session in ages and my hands held out, a little tender but all good :-)

trained with Mike for an hour+ right after this as well...

Mick

[mick valentine]

Saturday 2nd January 2010

First session for the year;

LCCJ:
2x24kg x 5 - 7 - 9 - 11 - 13 - 10 - 9 - 7 - 5 - 3 - 5 - 8 - 10 - 12 (strict 2 minutes rest/sets)
2 minutes rest
2x24kg x 5 x 2
2x24kg x 7 x 1
1 minute rest between sets

OAJ:
1x40kg x 5/5 x 1
1x32kg x 10/10 x 1

Mick

[mick valentine]

Tuesday 5th January 2010

Need to get back to doing more snatches,so;

Snatch:
1x24kg@4min 20rpm
3 minutes rest
1x24kg@4min 20rpm
3 minutes rest
1x24kg@2min 20rpm
3 minutes rest
1x16kg@4min 20rpm

OAJ:
1x32kg x 15/15 x 1
1x28kg x 20/20 x 1

Front Squat:
2x28kg x 5 x 3

tft to follow tonight........

Mick

[mick valentine]

Wednesday 6th January 2009

Variety Day;

TGU's:
1x28kg x 2/2 x 3
1x24kg x 4/4 x 2

Seated MP:
2x24kg x 5 x 3

A1;Pull-Ups:
BW x 5
A2;Pistols:
BW x 3/3
x 3

Swings:
1x28kg@2min 32rpm

Squat:
BW x 50 x 1

Mick