Jason s Log

[Bronson]

I've trained using kettlebells in some way shape or form for the last 3 or 4 years. I thought I would now attempt a go at the GS sport as It will reflect my training aims. I will also use other types of training tools just to keep things interesting. I have been in contact with Paul Tucker who has imparted some valuable knowledge in this area.

10/1 PM
*On Holidays still and only have access to a 32kg bell.

*Dynamic warm up / mobilty work
* 1 arm sw, 3 x 10 L/R
* 1 arm jerk, 5 min rnd, 10 rpm, hand change on min
* 1 arm clean, 2min rnd, 12 rpm L/R
* 1 arm jerk, 1 x 20 L/R
* Goblet SQ 3 x 12
* Round body pass 3 x 1 min with 1 min of rest in between taken in wall sit position
* Dead Hang from bar 3 x 45 sec with 12 reps of C.O.C No1

* Back home next week and will have access to appropriate bells.
* Need to work on comfort/endurance in rack position

[Bronson]

11/1 AM
2km trail run warmup pace
10 x 200m run efforts on incline trail
2 km run recovery pace

11/1 PM
Circuit
20 BW Dips
20 Swings 32kg KB
20 BW SQ
10 Dead Hang Chins (various grips)
20 Rubber Band finger extensions

4 rnds, 1.5 mins rest in between.

[Bronson]

12/1
*stationary bike. 1 min hard 1 min recovery for 30 mins
* In hotel no KBs on hand

[Bronson]

15/1 AM
Reverse Tabata sprints 10on/20off x 16

PM
*Dynamic warm up / mobilty work
* 2 KB jerk, 5 min rnd, 8 rpm, 16kg KB
* Snatch 1 x 2min L/R, 15 rpm, 24kg KB
* 1 arm jerk, 2 x 15 L/R 40kg KB
* double KB Front Squat 3 x 12,
* Time holds and hanging off stuff for grip

* need to work on comfort in the rack position, as with lock out with 2 KBs. More shoulder mobility and rack work

[Bronson]

16/1 AM Nice long relaxed walk and then some light TGU work, KB Arm Bars and stretching

PM
warm up with light TGU, Arm Bars, windmills
Double Jerks 2 x 3min rnds at 6RPM with 24's Slowly feeling better with rack, just gonna be time !!
Double cleans 1 x 5 min rnd at 6 RPM with 24's
OALC+J 1 x 12min rnd at 10RPM with 24
Chins with various grips 5 x 5 BW+ 22.5
Bunny Hops 3 x 40

[Bronson]

17/1
AM
5km TT, 22.04 mins, BW 107 slowly coming down which is good
Chins Breathing ladders, various grips, 6 ladders 1 - 6
Shoulder and hip mobility, rest from the KBs today,

[jd]

Wow Jason

22 minute 5 km at 107 bwt is impressive

Jamie

[Bronson]

cheers mate, heading in the right direction. BW should fall another 5 kgs I reckon over time, I cut loose at xmass which is usual now back to the straight and narrow !! Really enjoying focussing on the GS sport !! damn demanding

[Bronson]

18/1
AM Jerks 6rpm & 2mins rest b/w sets
2x24kg : 6,6,9,9,12,9,6,6,6,8,8,6,6 in ~ 40mins
Cleans 2x24kg 2 x 20 settled for slight rest in rack before next rep
Alternating guard press 2x24kg 2 x 25
Jump SQ 75kg Barbell - 2 x 40

* First time I felt comfortable with double jerk rack position, have to work on endurance as well !!
* First time doing the barbell jump SQ's, weight was a little light, raced too much, need to slow tempo down and get more reps

PM
One Arm Swings 40kg 2 x 20L/20R
Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Done on treadmill at 16.5KPH for first 1.5 rounds then dropped to 16KPH

* work volume feeling good, recovery OK, BCAA before and after weight sessions helping with DOMS

[Bronson]

19/1 PM
LCCJ 2 x 16s, 3 x 3 mins @ 8 RPM - still working on rack comfort . . . . long road ahead !!
OA Jerk 40kg 3 x 10 L/R @ 6RPM
Alternating cleans 2 x 24kg, 2 x15
OA Swing 1 x 50 L/R, Pyramid 5 L/R, 10 L/R, 15 L/R, 20 L/R, 15 L/R, 10 L/R, 5 L/R with 24kg Kb without putting bell down
Tabata situps feet flat not held
Tabata leg raises

[Bronson]

20/1
AM
Pack March Speed focus 40kg pack, 8km - 1.04hr. Hills and Flat, mostly tabbing on flat. Feet are soft from x mass lay off, blister on R/L damn it

PM
Felt Tired, just did a bunch of rack holds & walks with 2 x 24kgs, and some mobility stuff. Clean eating going well, could have murdered a massive burger tonight instead had lots of roo snags !!

[Bronson]

22/1
mobility stuff warm up
Jerks 4 min set 2 x 24 at 8RPM, 2 x 16 8RPM. 1 min on 1 off rest taken in hang 12 min total
OAJ 40kg 3 x 10 L/R 1 x 15 L/R
Cleans 2 x 24kg 3 x 20 at 10 RPM
OA Swing 24kg 5 L/R, 10 L/R, 15 L/R, 20 L/R, 25 L/R, 20 L/R, 15 L/R, 10 L/R, 5 L/R done without putting bell down

Farmers hold 2 x 40kg 3 x 1min. 8 x 24kg windmill done as rest in between hands
* Have not been able to do any running due to blisters, hopefully tomorrow can get back into it. Back feels a lot more free from doing running

[Bronson]

24/1 AM

5km stationary bike warmup
Run 800m
15 Burpees
21 Pull Ups
Run 400m
42 Box Jumps
Run 400m
21 Pull Ups
15 Burpees
Run 800m

Full Burpees finished with jump of a foot hands reaching high 19:53. Absolutely rooted after this

PM
Back Squats
60kg 2 x 15
80kg 4 x 10
(Residual groin problems are appear to be staying away at the moment ! )

Jump Squats
80kg 3 x 30

Weighted Pullups
BW 106kg x 5
+20 x 3
+30 x 3
+40 x 2
+45 x 1
+50 x 1
+55 x 1 (fail)

Lots of shoulder stretching and mobility work. I need lots more of this to allow me to have a lockout in the double Jerk. Hands are really sore at the moment, need to harden them up, just time I spose !!

[Bronson]

25/1

JM warm up
Jerks 2 x 32kg, 3 x 6 @ 6 RPM. 1 min rest between sets ( 1st time trying proper technique)
2 x 24kg, 4 x 10 @ 6 RPM 1 min rest between sets
OA Jerks Speed set 32kg 1.5 mins 1 x L/R. Reps not counted, focus on correct breathing
Rack walks 2 x 24kg, 4 x 50m 1 min rest between
Pinch grips deadlifts with 10 sec hold at top, 2 x 15kg plates, 5 reps L/R
plate pinch farmres holds 2 x 10kg each hand. 4 x sets of 45 sec
2 x 32 farmers hold 1 x 2 mins
Lots of shoulder mobility work

Issue of rack comfort and lockout flexibility continue.

[Bronson]

26/1

Double Jerk 32kg 1 x 5, 1 x 7
24kg 1 x 11, 1 x 13

Snatch 32kg 1 x 7, 1 x 11
24kg 1 x 11, 1 x 13
16 1 x 13, all done L + R

Rack walk 2 x 24kg 2 x 80m
Time hold 2 x 32kg 2 min
Grip stuff

30 min jog 6 km, 20 min bike 10 km

[Bronson]

28/1
Am
5 Chins
10 pushups
15 OA Swings

18 sets in 20 mins

PM
Jerk 2 x32kgs 8,10 2 x 24kg 15,16
Snatches 32kg 7,11 L/R 24kg 11,13 L/R 16kg 13 L/R
double cleans 2 x 32kg 4 x 10
Rack walks 2 x 32kg 2 x 60m
2 x 24kg 2 x 40m
walks 1 x 32 OH, 1 x 32 in farmers, 2 x 40m

[Bronson]

29/1 AM
2 x 2.4k runs with 3 min rest between. 9:40, 11:01
2 x 400 m sprints

[Bronson]

31/1
AM
*running efforts 15 min - 13.5kph, 10 min 14kph, 5 min 15kph, 2.30min at 16kph,
5 min fast walk recovery between each.
*20km on stationary bike
*10 mins on concept 2 1:50 : 500m pace


PM
2 x 24kg jerk. 1 x 3min @ 8 rpm
5 x 1min @ 8 rpm
24kg OAJ 1 x 12 min @ 8rpm hand switch every 2 mins
2 x 24kg chair press 2 x 1 min @ 10 rpm
2 x 24kg kneeling press2 x 1 min @ 6rpm (felt good stretch on these)
rack lockout for tri's 10 x 60
10 x 100
10 x 120
10 x 140
2 x 6 x 160

Double OH deads 10 x 60
10 x 100
10 x 140
5 x 160
1 x 180
1 x 190
1 x 200

2 x 24kg rack holds 1 x 2min
3 x 1min

* still having issues with rack comfort and OH lockout comfort. I have been doing lots of stretching and OH lock position is SLOWly getting a little better....maybe
* first time doing deads for months, Double OH is definately better for my back alignment than mixed grip. Didnt want to go near ME but happy that running and deadlifting may be able to co-exist in my training !! Deads done in shorts, no belt only some chalk for grip

[Bronson]

1/2

2km on C2 rower 6:40

11 Rnds of :

5 x 10kg med ball slams
10 x pushups
15 x 24kg OA swing

11:38

4 x 10 roll outs on power rings
3 x 45 sec hang from bar

played with some towel OA swings and did some stretching

[Bronson]

2/2 OFF

3/2 AM
2.4km time trial in PT gear 9:20 PR
500m time trial 1:24
max pushup in 1 min 68

PM
Jerks 2 x 24kg 8 x 10 @ 10RPM 1min rest between
Snatch 24kg 5 x 15 L/R
OA Jerk 40kg 2 x 10 L/R
Rack hold 2 x 24kg 4 x 1.5 mins 1 min rest between.

Felt quite happy with cardio stuff in the morning, BW 104.5kgs. Felt tired in the arvo session, could have done with some more protein/simple carbs before the session.
Also happy I convinced work to buy a few sets of pro grades for the work gym. Good times :-)

[Bronson]

4/2 AM
Row 12x (20-sec Work/20-sec Rest) +
1 minute Rest +
5 minutes of (4x Pull-up + 4x Push-up) (44 +44)
1 minute Rest +
5 minutes of Burpee (maximum reps) (56)
1 minute Rest +
5 minutes of Split Jump (maximus reps) + (50)
1 minute Rest +
Row 12x (20-sec Work/20-sec Rest)




PM
20x Ball Slam with 10kg +
20x twisting sit up with 10kg ball +
20x Box Jump +
20x RDL 2 x 24kg kb+
20x Sit-up +
20x Ring Push-up +
20x KTE +
20x DB Push Press with 2 x 20kg DB +
20x Wall Ball with 10kg ball+
20x Pull-up

3 x 1km efforts on treadmill in work vest(approx 12kg). 5 mins between efforts
1 @ 12kph
1 @ 12.5kph
1 @ 13kph

feeling a bit fluey after today, a bit over trained and needing a rest. Will have tomorrow am off

[Bronson]

5/2 PM

warm up with 16kg
32kg cleans 40 reps L/R @ approx 8 RPM. change hands every 10 reps
LCCJ 2 x 32kg 6 x 5
Rack Hold 2 x 32kg, 3 x 1 min 1 min rest between
OA Clean 24kg 1 x 200 reps, approx 12 RPM changing hands every 10 reps, without putting bell down

* Happy with the clean set, breathing and tempo felt good

[Bronson]

6/2PM
warm up
GS Press
2 x 24kg, 5 x 5
2 x 32kg, 5 x 5
1 x 32kg 1 x 60. changed hands every 5. rolling round the back of neck to change. hurt !!
1 x 24kg 1 x 60 changed hands every 10. rolled round neck
windmills 24kg 3 x 8
32kg 3 x 8

Farmers holds 2 x 32kg, 3 x 1.5 mins

*I was inspired by watching a 60 yr old man on youtube press a 40kg some ungodly amount of times, and roll it round the back of the neck. tough old bastard !! I was humbled

[Bronson]

7/2
24kg snatch
10 x 15 reps L/R @ 15 RPM
-trying to get the hang of the corkscrew snatch. Slow process. back and hips are tight. Will do some foam rolling later

[Bronson]

8/2

Jerk 2 x 24, 4 min @ 8rpm
5 x 1.5 min @ 6rpm

Clean 2 x 24, 4 min @ 6 rpm
5 x 1 min @ 8 rpm

OA Jerk 32kg 6 min @ 8rpm, change every 2 min

OH Hold 32 kg 4 x 45sec L/R

* twinged RHS of neck/trap during workout. very sore after cooldown

[Paul in Hobart]

1 x 32kg 1 x 60. changed hands every 5. rolling round the back of neck to change. hurt !!


*I was inspired by watching a 60 yr old man on youtube press a 40kg some ungodly amount of times, and roll it round the back of the neck. tough old bastard !! I was humbledThat would be me old mate http://taskettlebellers.tripod.com/davidklenowukrainianmasterofgirevoysport/index.html

Yes , very very tough guy.

[Bronson]

10/2

Quite sore today, just did a bunch of foam roller work other mobility. Still attempting to incease should ROM and Flexilibilty.

Paul, Yeah mate, you are have certainly changed the way I now view strength training. You hard bastard !! My shoulders now just has to unlearn 15 years of bench pressing and ill be right !!

[Bronson]

12/2 PM

Pretty much over the sore trap/ shoulder.

OA LCCJ 24kg 1 x 50 L/R. all reps done with one hand before switching
OAJ 32kg 1 x 30 L/R
Dips BW +25kg 5 x 10
Chins BW 5 x 10
Windmills 16kg 1 x 10 L/R
24kg 1 x 10 L/R
32kg 1 x 10 L/R

Had a play with the 2 hands any how. used the 32 as the starting windmill weight and the 24 on the ground. Felt pretty easy. The OH squat version I cant do though lack of flexibility strikes again.

Away for work for a month. I have one of each 16, 24, 32 but no other KBs. Will be mixing it up for the next month.

[Bronson]

13/2
PM
W/U
Boxing practice. 8 x 2 min rounds. Bas rutten combos
static stability on TRX super set with rollouts. 30 sec supports then 10 rollouts x 8 sets
4 x 45 sec chin bar hangs
Running @ 90 %
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

Struggled in heat running

[Bronson]

14/2
AM
W/U
OAJerk 32kg 1 x 100 hand change every 10
Snatch 24 5 min @ 15 rpm 1 hand change
volume set 5 L/R 10 L/R 15L/R 20 L/R 15 L/R 10 L/R 5 L/R
Swing 32 kg 2 x 30 L/R
OAClean 32 1 x 30 L/R
Neutral grip chins focus on good stretch at bottom BW + 25kg 5 x 6
Dips BW + 25 5 x 12

PM
5 km run (hot)

[Bronson]

still away with work and have been away from computer for a while. still took 1 24kg bell with me and did varied training with that plus BW daily.

No running for a little while as feet are pretty destroyed from boots, a couple of really big really annoying blisters

Back at civilisation now, last evening did :
OA JERK 32kg 7 x 13 L/R with 45 sec rest between
OA SWINGS 4 x 35 L/R
DIPS BW x 10
BW + 20kg x 12
BW + 40 x 10
BW + 50 x 8
BW + 60 x 6
BW + 40 x 10
BW + 20 x 10
BW x 30

Windmills 32 2 x 10
35 2 x 8
40 2 x 8
50 2 x 6

some ab bracing and stretching

4/3
interval on C2
10 min at 1:50 for 500
10 x 30 on 30 off, average 1:25 for 500
10 min at 1:50 for 500
* felt good

[Bronson]

4/3 PM
Snatch 24kg 10 x 1 min snatch (20 RPM) 30 sec rest. hand change every set
32kg 2 x 20 L/R
Swing 32kg 2 x 30 L/R
1 Arm OH Support 32kg 2 x 1 min L/R
TRX core work - pikes, bridges etc
stretch

Snatched starting to feel a bit better, corkscrew slowly starting to feel right. Happy. Will try longer time length with only one arm switch next time. Happy with workout

[Bronson]

5/3
15 min row at 1:50 for 500m pace

5 sets of
250m row sprint
10 med ball slams
15 32kg swings

5 x Rnds 30 sec between rounds

tabata row

6/3
10 min LCCJ 32kg 10 RPM hand switch every 1.5mins
15 min LCCJ 24kg 10 RPM hand switch every 1.5mins
OAJerk 32kg 1 min sprint sets 2 x L/R
Windmills 32kg 4 x 15 L/R
tri pushups, cadence 4 x 25

7/3AM
5 x 1-5 pull up ladders
24kg breathing ladder 1 - 20 - 1
core support, planks rollouts etc

[Bronson]

7/3 PM
5 chins ( various grips)
10 BW dips
15 BW squats

18 Rnds in 20 min

wall sits 4 x 1.5 min
planks 4 x 1.5 mins

Also tired from busy work day

[Bronson]

13/3
am
8 km run

pm
LCCJ 2 x 16s 7min at 8 RPM - first time for a while with doubles.
2 x 32s 10 sets of 6 min rest between
One hand anyhow with the 40kg. 103 in 10 mins. Done at 10 RPM then arm change. It was only cleaned before each set of 10, I not sure whether it has to be cleaned before every lift above the head. but it certainly beat me up !!
Rack holds 2 x 32s 4 x 45 sec
Time holds 2 x 40s 3 x 45

14/3
Away from home again no Kbs-
Push up Complex
10 x clapping pushups
10 x close grip
10 x wide grip
25 explosive squats
15 duck hops

8 x Rnds

Situps, ab bracing, flutter kicks

16/3
running efforts, close to max effort
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

[Bronson]

17/3 AM
stretching active mobility stuff, ran some of the fellas from work through some basic KB stuff . They enjoyed it and will be doing more of it which is good.


PM
definately getting the flu going round. feeling quite rubbish
dynamic W/U with 16

LCCJ 2 x 32s 5 x 8 @ 6 RPM 1 min between
Cleans 2 x 32s 4 x 8 @ 6RPM 1 min between
OA Swings 2 x 25,20,15,10,5 L/R 45 sec between
stopped here as I felt crook. I really hate being crook

[Bronson]

18/3
OAJerk 32 10 x 10 L/R 30 sec between sets
OAJerk 40 1 x 15 L/R
1 x 10 L/R
2 x 5 L/R with 45 sec rackhold after the 5 reps

still feeling rather flu ridden. lots of olive leaf extract !!

[Bronson]

19/3
Snatch 16kg GS set 1 x 10 min set @ 15 RPM. This is the first legit GS comp style set I have completed. VERY HAPPY. Felt solid
OA Clean 32 kg 2 x 2min L/R sets @ 12RPM
OA Clean 32kg 10 - 1 L/R - all done without putting the bell down
OH Support 40kg 4 x 30sec L/R

still feeling ordinary with flu but happy with the workout !!!! Looking forward to having a crack in the next comp.

[Paul in Hobart]

19/3
Snatch 16kg GS set 1 x 10 min set @ 15 RPM.
Got your message Jase! Great work mate! Onward & upward!

[Bronson]

20/3
OA GS Press 32kg 10 x 5 L/R. All done without putting bell down. Bell rolled across neck to other hand every 5 reps.

OA rack hold 32kg 2 x 2 min L/R

still fluey

21/3
am
warm up jog 10 min
2 min on 30 sec off x 4 ( all out run effort)
10 min jog
stretch

[Bronson]

22/3
AM run
9 min all out effort
2 min on 30 sec off x 3
20 sec on 10 off x 6


PM
Snatch 24kg 1 x 3.5 min L/R @ 15 RPM 2min rest
1 x 3 min L/R @ 14 RPM

32 kg 2 x 10 L/R

OA Swing 32kg 1 x 25 L/R

Jerk 2 x 20kg 10 x 1 min @ 14RPM 1 min rest between sets. Trying the progression from Eugene. starting lighter will up weight next cycle I think

Windmills 32kg 3 x 15 L/R

[Bronson]

24/3

5 x 1-6 chin up ladders
5 x escalating barbell complexes

PM
OA LCC+J 40kg @ 8 rpm. got 2 min in and right hand calouses tore. gotta look after my hand more

[Bronson]

25/3
AM
15 min jog
10 x 120m sprints
10 min jog

PM
Double Jerks 20kg 10 x 1 min @ 14 RPM min. 1 min between sets. Will move to next progression next workout
OAJerks 40kg 2 x 15 L/R
Double cleans 32kg 4 x 1 min @ 10 RPM
OA Clean 2 x 15 L/R @ 12 RPM. Done hand to hand without putting bell down.
Got massively sun burnt at work today. Energy low !! happy with double jerks though

[Bronson]

26/3
AM stretch

PM
OALCCJ 40kg 10 min. 84 reps (9,9,8,8,8,8,8,8,8,10)
OA Swing 32kg 2 x 20 L/R. 30 sec between each set.
OH Support. 1 hand 4 x 1 min L/R

Really exhausted from the 10 min set it smashed me. away for the next week. doubt I will have access to Kb,s so will be doing running and bodyweight work. Possibly some barbell if I can find one !!

[Paul in Hobart]

OALCCJ 40kg 10 min. 84 reps

Nice! I see I will have to do 85 next time ;)

[Bronson]

28/3

Well unfortunately I was sent away for work yesterday arvo so my only entry tto the cross world event will be the 84 reps on the 40kg LCCJ I did the other day. I will do the other events I had planned when I return home sometime in the near future

today I did

AM

Hang power cleans 5 x 3. last on 110kgs
Power snatch 55kgs x 10 then 2 min heavy bag work high intensity. x 2
Heavy Tyre Flip x 10 then 2 min sledge hit on tyre x 2
Body weights circuit x 2 (10 reps : wide pushup, wide chin,close pushup, close chin, deck squat, 50 BW squats)
foam roll

PM
Chins 10 x 5 BW +20ks
Dips 10 x 10 BW + 20kgs
Row 20 mins at around 1:55 for 500m nice relaxed pace tried to focus on regulating breathing to help Kb's

[Bronson]

29/3
Early AM
10 min easy jog
1 x 7 run min effort
1 x 5 run min effort
10 min easy jog

Mid day
600 sledge hammer hit on heavy tyre.
A heap of sledge levering for forearm stuff.... good fun. Im going to start doing more dedicated grip strength work as it is so enjoyable.

As I am away from the bells I attempted to mimic breathing patterns and do long sets. work was done as 1 x 300 hit sets changing sides every 20 hits. 1 x 200 changing every 30. 1 x 100 changing every 40. This was good but hands a bit beaten up today

late evening

Warm up with light barbell Complex
Then:
4x (20sec Work/10sec Rest) row +
2 minutes of (5x Pull-up + 5x Push-up)
Then:
2 minute Rest
Then:
4x (20sec Work/10sec Rest) row +
2 minutes of (5x DL @ 80kg + 10x Push Press @ 2 x 15kg DB)
Then:
2 minute Rest
Then:
4x (20sec Work/10sec Rest) row +
2 minutes of (3x Burpee/Pull-up + 5x KTE)

A lot of volume today but eating and sleeping well. Just reflective of training with work mates.

[Bronson]

30/3

30 min easy jog 6 km
ab bracing work
over trained today

[Bronson]

1/4 AM
5 chins (mixed up grips throughout)
10 Push Ups ( changed between close, wide and narrow bar dips)
15 situps ( changed between leg raises and full length normal with feet not held)

17 sets in 20 mins

PM
5 km run relaxed pace

2/4
AM
20 min row at 1:50 for 500m then tabata row

PM
6 x 6 DB bench worked up to 55kg DB's
6 x 10 OA DB rows 60kg DB
6 x 6 heavy windmills last with 50kg DB's ( this exercise is so much better with the Kbs)
6 x 6 heavy hammer curls

3/4
Travelled home. Day off from training. Ate pizza and relaxed. good times

[Bronson]

4/4
10 min warm up jog 12km/h
2 x 5 min 14/15 km/h
1 min on each 11/12/11/13/11/14/11/15/11/16/11/17 km/h
5 x 40 sec on 20 sec off 5 x incline, 16 km/h

5/4
5min RKC snatch test 32kg 91 reps
Double cleans 2 x 32 4 x 12
Single OH Hold 32 3 x 1min L/R
Double OH holds 2 x 20 5 x 30 sec
Work on grippers high rep no1, single then holds on No2

I need to work a lot more on the double OH holds. I think this will make my Jerk work a heap easier.

Starting back into boxing tomorrow morn.. watched a bunch of stuff from Rodney King this arvo... Keen for the Crazy Monkey again !!

[Paul in Hobart]

Geez there's no holding you GS types back is there? Great work all. I will have a go , all in good time. 100 is doable , but Mick - 120 is another league. My best in 3 mins is 72 but no way could I keep going.

If you wish you could try Jared Savik's Ultimate snatch test (32kg / 10mins). I've done it 3 times now.
If you can beat 170 I will have to slip on the gloves and come out of semi-retirement.

[Bronson]

hmmm the 10min test is inviting but ill give it a month I think... 170 is a long long way of mate !!

6/4
Snatch 20kg 9 min @ 20 RPM. hand changes every 10. focus on timed constant reps. a bit fatigued fromt yesterdays snatch I think

Double jerks 32 s 5 x 1 min @ 8 RPM focus on good lockout with hold
20 s 5 x 1.25 min @ 14 RPM. lockout focus

OA Jerks 32 4 x 14 L/R
40 1 x 14 L/R

Farmers hold Double 40 s 1min on 1 off, 50sec on 50 off etc dow to 0 then 1 min on

[Bronson]

7/4 Accumulation day
5 x 5 32s - Double GS Press
Double Squat


10 x 5 - chins, 10 pushups, 15 Squats


10 to 1 - 20s Double Clean and Press
Chin Up

4 x 15 Windmill 32 L/R
BW Face Pull on Rings
TNE on heavy band. These 3 were done circuit fashion with 45 sec between

After watchinga bunch of Andrew Durniats training. I mad a play with double one hand jerks. got a bunch out with the 20s. good fun. need to buy chalk before i have another go !

Happy with today. Tired at end but happy with raised work capacity. Im back into structured MMA training this week with an aim to start competing in sub grappling tournys asap. I look forward to putting the work capacity to the test. This is the fittest I have been for some time. I may add back in Deads on Floor presses from next week to compliment current training by maintaing limit strength. BW sitting around 101 @ 11% BF.

[Bronson]

8/4
AM
15 min jog
2 x 4 min all out sprints. 2 min between
8 x 30 sec on 20 sec off. All out sprints
10 min jog

PM
W/U with 16. Swing, clean, snatch, french press, halo, goblet squat. 8 reps of each L/R
Double Jerk 32s 5 x 1 min sets @ 8 RPM, 10RPM for last set. 90 sec between
Double Cleans 32s 5 x 1 min sets @ 12 RPM. 90 sec between
Double Jerk Sprint sets 20s 3 x 1.5 mins @14 RPM
OAC+J 20 12 mins @ 10RPM. Hand change every 2 mins

Pulled up really tired tonight. Hips and Lower back felt beaten up from running. Tired probably from being in the garden all day in sun.

[Bronson]

9/4 Feel shite today, was not going to do much. instead just did some rep stuff with 16
OAJ 1 x 50 L/R
2 x 40 L/R
2 x 30 L/R
2 x 20 L/R
4 x 25 L/R
1 x 40 L/R

Lots of foam rolling as back, upper legs, R calf, hips are really tight and sore from running.

[Bronson]

10/4

Day off still quite sore and run down... did ltos of stretching and foam roller, and had a bowen massage.

11/4
AM
MMA class - technique, box to take down, free roll - 2 hrs. Good to be back lots of work to do on comfort/skills for boxing, getting solid based back for wrestling. great fun though

[Bronson]

12/4 Spent 9 hrs lopping down trees and moving them.. pretty tired
just did

Double Jerk 32s
Chin Ups

10 - 1. Holding jerks at top for a little bit to consolidate position. Right hand hip still very tight and sore

[Bronson]

13/4
Dynamic Stretching (hip focus)/Foam roller
A Tricep Rack Lockouts
5 x 60kg, 100,140,160
5 x 5 @ 180kgs

B Rack Pulls Pins just below knee
5 x 60kg, 100,140,160
5 x 5 @ 180kgs
* Done A 30 sec B then 2 mins rest

Chins various grips - 8 x 8
Plate pinches 2 x 15kg max time
Chin Hangs 4 x 45 sec


14/4 AM
3 Position drill double 20s - 10 sec in each of rack, OH knees bent after 2nd dip, OH knees locked.
1 x 2, 3, 4, 5 reps
Double Jerks 20s 8 x 1.25sets @ 14RPM
OAJ 32 1 x 25 L/R
1 x 20 L/R
Wall sits 4 x 1.5 mins

* 3 position drill is going to make a heap of difference on my OH comfort and lockout with Jerks.

PM
Snatch
20 1 x 50 L/R
24 1 x 35 L/R
32 1 x 25 L/R

Foam Roller
* Hips actually feel better after the snatching, interesting

[Bronson]

15/4
Double Jerks 20 8 x 1.25 mins @ 14 RPM
( really struggled for last 3, back was cramping)
OAJ 40kg 4 x 12 L/R
3 position drill 3 x 3 reps
1 x 5
Wall sits 4 x 1.5 mins
foam roller

[Bronson]

16/4 Away from home again. no Kbs :-(

Push up complex 10 clapping, 10 close, 10 wide x 10
Lunges forward, reverse, side, 1 leg Sq onto chair x 10 L/R between pushup sets
situps x 100
leg raises x 100
grippers and band face pulls and shoulder work
20 min jog

[Bronson]

23/4
Double Jerk 20s 8 x1.25 @ 14RPM
OA Jerks 32 5 x 12 L/R 1 min rest between
2 x 15 L/R 1 min between
1 x 20 L/R 1 min between
OA Cleans 32 5 x 15 L/R
2 x 20 L/R
10 down to 1 L/R - done H2H without putting bell down

Double Cleans 20s 1 x 40
Farmers time hold 2 x 40s till failure

Good to get back into it, have had a busy few days. Have gotten engaged so very happy and had a few relaxing days off !!

[Paul in Hobart]

Have gotten engaged so very happy and had a few relaxing days off !!
Excellent , congratulations to you both!


http://www.kettlebells.com.au/forum/./images/smilies/eusa_clap.gif (http://www.kettlebells.com.au/forum/#)

[Bronson]

cheers Paul !! Kath has been away with work but is home for a week today. She is dead keen to get into the GS too now !! lots of good training ahead together

24/4
mobility / wu
rack deads mid shin 5 x 5 180kgs 2 x 2 190, 1 x 220, 1 x 230
Rack lockouts 5 x 5 180 2 x 2 190, 1 x 220

20 min of
5 chins (various grips)
10 extended range pushups
15 BW Squats

18 Rnds

Felt like doing straight weight today. rack dead felt easy. Still dubious about trying any near max effort as is seems to play havov with my back and then it locks up when I try to run.

[Bronson]

25/4
Double Jerk 40s 2 x 5
32 2 x 7
24 1 x 11, 1 x 13
Jerls done with 1 min between sets

OA Jerk 40 1 x 15 L/R

Snatch 32 2 x 10
24 2 x 11, 1 x 13
20 1 x 13
Snatches done continuously top to bottom no rest, all done L and R

OA Swings 32 1 x 20 L/R
40 1 x 20 L/R

[Bronson]

27/4
Double Jerk 32kg 8 , 10 @ 8RPM
24kg 16, 18 @ 12RPM

1 min rest between


1ALCC&J (one hand change for each set)
2 mins 24kg KB 13rpm
1 min rest
2mins 32kg KB 12rpm
1 min rest
2 mins 40kg KB 9rpm
1 min rest
2 mins 40kg KB 9rpm
1 min rest
3 mins 32kg KB 11.3rpm
1 min rest
3 mins 32kg KB 11rpm
1 min rest
5 mins 24kg KB 12rpm

Snatch 24kg 40 L/R fast, not paced as well but a bit fatigues by this stage.

Enjoyed the setup I pinched from Emilys log. Good volume but not smacked by it. Forearms beaten up and sore today

[Bronson]

29/4

FR Squat 4 x 10 60kg, form focus
Deadlift 2 x 10 60kg
3 x 8 120kg
2 x 10 140kg
Chins 8 x 6 various grips, slow form focus

feeling a bit off, head and chest stuffed up. no high rep stuff today. Everything felt heavy, better than doing nothing though

[Bronson]

2/5

Double Jerk 24kg 1 x 3 min @ 12 RPM
5 x 1 min @ 14 RPM 1 min rest between

Barbell C + J 1 x 5 60kg
1 x 5 80kg
2 x 5 90kg
1 x 5 80kg

Dips BW x 10
+24 x 10
+ 48 4 x 5
BW x 35

Chins BW x 10
+ 24 5 x 5
BW x 15 (+15 kipping on end)

Pretty much over flu now, not happy at all with rack position today. This week been eating lots of vegies and grass feed beef, water etc, not training much, BW only up to 101.5 from 100. Will be running again from tomorrow. Plan to do a long set of double cleans tonight and a light jog in the new nike frees !!

[Bronson]

4/5 am
1km jog 12km h
W/U dynamic, leg swings, multi directional lunges
Hang Snatch 2 x 5 40kg
3 x 3 60kg
1 x 3 65kg
1 x 3 70kg
1 x 1 75kg

High Box Squat 1 x 10 60kg
1 x 10 80kg
4 x 10 100kg

Wide grip chins 8 x 7 form focus

Jump Squats 1 x 50 60kg
1 x 50 80kg.
1 x 25 100kg

Right heel area has been playing up bit sore on the jump squats.

PM
Double Cleans 1 x 25 32kgs @ 12 RPM
1 x 35 24kgs @ 12 RPM
1 x 40 20kgs @ 12 RPM
1 x 30 24kgs @ 12 RPM

[Bronson]

5/5
1km jog - concentrating on POSE running technique
tabata runs 14kph 12%incline
1km jog

Beyond range pushups 6 x a heap
tempo chins 6 x 8

lots of stretching / dynamic / foam roller work.

6/5 AM
rack deads mid shin 3 x 5 180kgs 2 x 2 190, 2 x 15 140
Rack lockouts 4 x 5 180 2 x 5 190, 1 x 220
bridges

PM
Double Jerks
24kgs 1 x 3min @ 6RPM
5 x 10 slow then 30 sec rack hold

OA Cleans
32kg 1 x 35 L/R
24kg 1 x 25 L/R

[Bronson]

7/5
6km jog POSE running - 30 min

8/5
LCCJ double 32kgs 6 x 6 - felt strong
24kgs 16, 20
OAJ 32kg 10 x 4 L/R continuous set
20 L/R, 24kg x20 L/R, x20kg L/R continuous set

Double cleans 32kg 1 x 20
24kg 1 x 20

stretch

9/5
Rest

[Bronson]

10/5
LCCJ 2 x 32's 4 x 10
2 x 5

I need to hold the OH position for longer I dont think a bunch of todays reps would be counted in a comp

11/5
AM
15 reps circuits
2 x 20's
Round #1
15 Double Swings
15 Double Snatches
15 Double Front Squats
15 Double Clean & Press
15 Renegade Rows w/ push-ups

Rest 3min

Round #2
15 Overhead Jerks
15 Bent-Over Rows (w/ KB between the legs)
15 Double Front Squats
15 High-Pull Swings
15 Bottoms-up KB push-Ups

Rest 3.5 min

Round #3

15 Double KB Thrusters
10 Double Alternating Rows
10 Double Swing-to-High Pull
10 Jump Shrugs (w/ the KBs OUTSIDE the legs)
10 Push-Ups on the KB handles

Round #4

Alternating sea saw press -15
Alternating cleans -10 each arm
Burpee_cleans (double) – 10
Overhead lunge (reverse + forward) – 10 each direction
Bear crawl – 10 each arm

PM
SAS workout ( I pinched these from Emily's log as I felt like doing a big volume day )
Up to 10 and back down)


12/5
800m jog
10 x 200m sprints
5 x 100m sprints

lots of foam roller and stretching

[Bronson]

15/5
LCCJ 2 x 20s 5 x 30
OA LCCJ 20 1 x 60 L/R
Pushups 1 x 50,40,30,30,30
Janda Situps 1 x 50,40,30,30

16/5
OAJ 32 1 x 20 L/R 8 x 10 L/R 1 min after each 20 reps
OA clean 3 x 30 L/R
OA Swing 2 x 40 L/R
ab bridging

18/5 Away with work on water course ( base still had a gym I could use while there)
trap bar dead 5 x 5 140kg 1 x 3 180kg 1 x 2 190kg 1 x 1 200kg
Double cleans 2 x 24kgs 1 x 10, 2 x 30, 1 x 20
OA Clean 32 1 x 30 L/R 2 x 20 L/R 1 x 15 L/R 1 x 10 L/R all done without putting bell down
Chins lots of sets of 6 various grips

19/5
Jerks 2 x 24kg 5 x 15
OA Jerk 32 2 x 20 L/R all done without placing bell down
Rack lockouts 5 x 5 190kgs
windmills 32kg 4 x 10 L/R
30 min jog - 6kms

21/5
Double jerks 2 x 24 1 x 35
OA Jerks 32 1 x 30 L/R
Weighted dips - finished on 5 with 60kgs added
Weighted chins - lots of sets of 5 with 20kgs added
30 min

Lots of this week was also spent in the water swimming with work gear swimming, it definately took it out of me. Doing a little more swimming wouldnt hurt

[Emily]

Hey Jason,

how did you find the SAS workout? Any plans to work up to the full 20 and back down again?

Impressive that you did it in the same day as the 300!

Emily

[Bronson]

Ha I actually just pinched it from your workout log, I like BW excercises and am always on the lookout for different ones. Im finding that my recovery is a lot better these days from the KB's and not crushing myself with really heavy straight weight all the time.

[Bronson]

24/5
Double Jerks 20's 5 min @ 10 RPM
Double cleans 20's 2 x 40
Rack Holds 1 min rack 30 sec farmers 6.5 min total

25/5
AM
1km jog @ 12Kph
30 sec on 20 sec off x 8 @ 13.5kph 12% incline
1km jog @ 12Kph
30 min walk 5 % incline 6 kph

PM
LCCJ 20's 1 min on 1 min off @ 12RPM for 24 mins
OAJ 20 60 L/R
OA Swing 2 x 60 L/R
time holds 1 min hold then 25 jump squats. 4 sets continous without putting bells down

felt like being ont he light bells for a couple of days after being beaten up by all the swimming last week.

[Bronson]

1/6 Back after being massively crook for the last week and a bit. away from home again have a single 32 at my disposal


AM Jog 7km

PM
OAJ 5 x 10 L/R 1 min rest after 10 each arm
1 x 25 L/R 2 min rest
1 x 30 L/R 2 min rest

OA Clean 1 x 20 L/R
1 x 25 L/R

OA swing 1 x 35 L/R

BW Dips 30,20,20,15,15
Chins 5 x 8

Janda situps 1 x 60
Leg raise 1 x 60

[Bronson]

3/6
5km warm up jog about 10 Km/h
32 OA LCCJ 6 x 12 @ 12 RPM L/R. 1 min after each L/R
32 OA Swings 10 L/R 15 L/R 20 L/R 30 L/R 30 sec between
10 - 1 L/R no rest between
Chins 5 x 8 slow cadence reps
32 Windmills 3 x 10 L/R
Pull down abs 2 x 30
Gripper 4 x 20

[Bronson]

Have been away with work for the most of the month and very very busy. I was consistant with training up until the last week. Had one 32 kg and just did lots of OALCCJ, time sets of cleans and OAJ.

Am now in Melb although I do ont have any bells as all of my stuff is still in storage and am living all over. I will attempt to get over to the Aus kettlebells show room in the next week and get some to add to the collection. Until then will be doing what I can where I can

24/6
5 chins 10 pushups 15 BW squats - 16 sets in 20 mins.

Power cleans 5 x 60kgs, 5 x 80, 5 x 85, 3 x 90, 2 x 100 x 3
Power Snatch 5 x 5 60kgs
Barbell OA Power Snatch 5 x 5 45kg
Plate pinch holds 3 x 1 min L/R 2 x 10kg, 3 x 20 sec 2 x 15kg

[Bronson]

25/6
warm up :
400m run + 10 L/R 25kg DB swing X 3
10 Cadence pushups + 5 TGU L/R 16kg x 3

Main
4 x muscle ups on chin bar
4 x 150kg Deadlift
4 x HSPU
8 x 35kg DB swing L/R

4 sets minimal rest between

5 x 2 TGU L/R 3 at 27.5, 2 at 35kg

45 sec OH hold 35kg db
15 KTE
1 min ab brace
3 x rnds continous

[Bronson]

26/6
Running increasing intensity
15 min - 12,13,14 km/h 5 min each, consecutive
2min off
2 min 14
1 min off
2 min 15
1 min off
2 min 16
1 min off
1 min 17
1 min off
1 min 18
dry reach a bit and mope around

5 x 2 min heavy bag 1 min rest between
5 x escalating boxing rounds

27/7 OFF

28/8

Warm up Mobility / barbell complex light / OH Squat

work up to 1RM BB C+J - 115kg no belt

5 Rounds
3 x 85kg power clean
10 x Burpees
10 x KTE

3 min rest

5 Rounds
5 x BB GS mimic press 75kg
8 x 'climber/reaching' chins
8 x DB windmills L/R 30kgs

3 min rest

8 x 60kg FR SQ
8 x Walking lunge with 2 x 20kg db L/R
8 x Jumping switch lunge L/R

All done as fast as practicable whilst holding good form and breakfast down !!

PM
Playing on the heavy bag
Skipping
Burpees
Stretching

[Bronson]

29/6
JM warm up

Bas rutten bag rounds 8 x 2 min, 1 min rest between
ground striking and position changes 5 min round
50 burpees in 4 min (tweaked shoulder at this point ) stopped
25 min jog at 12 km h

went in to the Aus kettlebells shop got a pair of 28's and a 12 for the missus tp start GS ( she will get the 8's when they come in ). There are SOOOO many different pieces of equipment I want in that place !!!!

[Bronson]

30/6
30 min jog
2 x 28 cleans 5 x 20 90 sec rest between
5 x 30 cadence pushups
4 x 1.5 min rack holds

1/7
2 x 28 Jerks 10 x 10 1 min between
2 x 28 Cleans 5 x 20
OH Squats 5 x 12 @ 55kgs
2 x 28 OH Holds 4 x 30 sec
* working slowly with OH squats and front squats to attempt to overcome groin issues.

2/7
Set 1
500m run + 12 2 x 28 Jerks
500m run + 15 2 x 28 Cleans
x 5 through

Set 2
OALCC+J 28
50 L/R

Set 3
2 x 28 renegade row x 10 L/R
2 x 28 Floor Piston Press x 12 L/R
x 4 through

Grip work
2 x 15kg plate pinch
4 x 30 sec L/R

2 x 10kg 45 sec
2 x 28kg 2 finger farmers hold 60 sec
x 4

still waiting to be moved into house, as such only have access to my new 28's. I am really enjoying this weight though, a nice weight that is heavy enough to challenge and good for strength endurance.

To have what other don't have, you must do what other will not do.... I was reminded by this quote when watching the way other were training in the 'commercial' gym I am currently using until my house is unpacked. Not in an arrogant way, just the complete contrast I have noted in my and my fiance's training and pretty much all the other gym users !!

[Bronson]

3/7
Recovery / addressing weak points

* focus of today is to work on leg/groin weakness. Chronic left groin issues are really holding me back in GS leg endurance. Focus on lots of mobility, wall squats, Front squats

Mobility W/U

FR SQ, full length
Bar x 30
2 x 15 40kgs
2 x 10 50kgs
2 x 10 60kgs
1 x 25 40kgs

Step Ups with 2 x 25kgs
4 x 10 L/R

Walking Lunge BW
1 x 50 L/R

Wall Sit
4 x 1 min

walk and static stretch.

Felt Ok after today, tomorrow will know it the groin is ok

[Bronson]

6/7
JM warm up
*Jerk 2 x 32 14,14
2 x 24 20, 16
2 x 16 30

90 sec between rnds. OH position really letting me down. shoulder flexibility needs to be worked on, still feeling it in the shoulder damn it.

*Snatch 32 13L/R, 15 L/R
24 24 L/R 23L/R
16 35L/R
60 sec between rnds. no rest between hand switch.

*Double Cleans 2 x 32 15reps + 25 BW high step ups L/R X 3.
90 sec between rnds.

Jump SQ 100kg
2 x 30
1 x 40
60 sec between rnds.

Aim over the next month will be to increase leg strength and power endurance. The groin appears to be holding up ok. I think this, coupled with OH lockout position, rack position will aid greatly in increasing GS numbers !!

[Bronson]

7/8
AM
Boxing pyramids
1,2,3,3,2,1 with stair runs between.
4 x 2 min rnds on pads, 90 sec between
20 burpees 30 sec on heavy bag x 5
40 sprawls
skill work

PM
Jerks
2 x 32s 14,16
2 x 24 18,18(fatigued massively here)

Snatch
32 13 L/R, 16 L/R
24 23 L/R, 35 L/R( last ones not pretty)
16 30 L/R, 30L/R

Rack lockouts
10 x 60,100, 140,180 - done exposively
30 x 140

Renegade Rows 2 x 32s 5 x 8 L/R
* Lockouts and Rows done A then B style, with only small rest periods

BW step ups on high box
1 x 100 L/R

8/7
AM
sore from boxing, mobility and stretching.

PM
more stretching, restorative mobility
OA Cleans 16kg 3 x 40 L/R - done continously active recovery.
various grip stuff

[Bronson]

9-10/7
RHS hip flexor strain from boxing and RHS shoulder tightness. Lots of JM work, dynamic and statuc stretching. long walk.

11/7
Better today
AM
JM work, stretching, long walk

PM
play with new 40kg pro grades
5x5 Double Cleans, Double swings, Double Jerk
*back to proper GS work tomorrow night

12/7
am
'600 challenge'
used a 16 as the next bell I have with me is a 28. wanted a nice met con work out not a ball buster.
no stop watch, around 20 min I think, stopped a couple of times to help out spot the missus on a squat.

[Bronson]

12/7 PM
Strength

A. Double Jerk 2 x 40's 5 x 6
B. Weighted Chin BW+25kg 5 x 6

A then B 1 min between till done

C. Double Clean 2 x 40's 5 x 8
D. Weighted Dip BW+25kg 5 x 10

BW step up 1 x 100 L/R

short, sweet and enjoyable, body is back to normal now GS time tomorrow

[Emily]

Double jerks with the 40s. Nice work!

[Bronson]

13/7 Running
1km at 10,11,12,13km/h - 1 min walk in between
800m at 13.5, 14, 14.5 - 1 min between
400m at 15, 15.5, 16
200m at 16.5, 17, 17.5, 18

JM

14/7
Hip off again damn it, JM work. Some if this is due to being stuck on planes for long periods and driving long distances. Just not good for the body

15/7
JM walking, light bells

16/7
AM long walk, JM lots of foam rolling. Fingers crossed for a KB's this arvo

[Bronson]

16/7
PM
Lots of JM for WU
Jerks only tonight hips/lwer back wont cop snatched today
32's, x 11
28's x 14
24's x 20
20's x 23
*45-60sec between sets

OAJ 40kg 1 x 20 L/R
20kg 1 x 50 L/R

Farmers Hold 40's 1 x max

Back/hip still off. Really need some help with finding comfort in the rack position, and as usual shoulder /lockout flexibility. Strength is fine

[Bronson]

away with work, very busy. snuk a couple of 16s and a 32 into the truck.

18/7
Jerk 2 x 16's 10 min set. Reps not counted. had to drop once into a recovery swing. Happy with this as I was just trying for comfort OH and in rack.

OAJ 32kg 3 x 30 L/R. 90 sec rest after each L & R

BW deep SQ 1 x 250

19/7
30 min jog

20/7
Double Cleans 16's 10 min set. Reps not counted. around 10 - 12 RPM. Felt good. again looking for comfort
OA Clean 32 1 x 40 L/R
Farmers Holds. 2 x 16's in one hand 32 in the other. 3 x 90 sec

21/7
work based stuff

22/7
LCC+J 2 x 32s 4 x 15. 90 sec between
2 x 24s 4 x 20 120 sec between
Jerk 2 x 32 2 x 15
2 x 24's 2 x 20
Chins 8 x 8

[Bronson]

24/7
Double Jerks
40's 2 x 8
32's 2 x 14
28's 1 x 16
24's 1 x 18
20's 1 x 20
* 60-90 between sets

OAJ
40's 1 x 20 L/R
32 1 x 20 L/R
28 1 x 15 L/R
*60 sec between

Rack holds
double 40's 3 x 45 sec.
60 sec between

BW squats
1 x 250

25/7
* Groin pulled up shite very frustrated. I have really tried everything now, just gonna manage it best I can and live with it.

attended GS class, very enjoyable, good to meet everyone. Excited bout the GS. good circuit to get the blood flowing for the morning. Kath and I are now trying to look at possibly going to Latvia next year !!

[Bronson]

26/7 groin still an issue, very ordinary. long walk, stretching, voltaren. Going to be focussing on steps ups, over squats for a long while now. I have literally tried every different technique over the last 5 yrs to fix the chronic problem !!

* decided to have a crack at a program from scott hesley's blog on long cycle. I believe it will be a bit much for me but I enjoy a challenge.

LCC+J
2 x 32's 16 rpm @ 8rpm
2 x 24's 30rpm @ 8rpm ( had to have a few recovery swings during this, so not all legal reps)

LCC+J/ double snatch drill 2 x 20's 2 x 10 60sec between
OA LCC+J 32 1 x 25 L/R
Farmers Holds 2 x 32's 2,1.5,1,30sec. 30,15,15 sec rest

[Bronson]

27/7 2nd day of Rostov program hmmm

LCC+J 2 x 32's 1 x 20
2 x 24's 1 x 42
* used recovery swing position in these sets. I realise the position is not legal in comp, but allows me to push myself mentally and not put the bells down. My grip is pretty solid so I can recover here

OAJ 40kg 18L 25R
OA Swing 30 L/R

1 x 1OO cadence situps, feet not held.

[Bronson]

28/7

juggling with the 12 and 16

Rostov program

LCC+J 2 x 32's - 1 x 16, 1 x8
2 x 24's - 1 x 41, 1 x 9

* volume just too much for me, couldn't hit the required numbers at this early stage so gonna re asses.
Double Clean 32's 2 x 25
OA swings 32kg 1 x 50 L/R

BW chins 4 x 12

*Little bit of a twinge on the RHS fore arm, just on the last set of cleans.


29/7
AM
*RHS forearms rack position sore. decided to have some fun day of strength with pressing and juggling.

Juggling with 16 - 5mins

A Double GS Press 32's 5 x 6
B Double Swings 32's 5 x 12
* A then B with 90 sec between each

OA Press with 2 bells
32 + 8 - 1 x 8 L/R
32 + 12 - 1 x 5 L/R
32 + 16 - 2 x 3 L/R
32 + 24 - 1 x 1 R/L - bit wonkey on the left

Double swings with forward flips
8's - 1 x 10
12's - 1 x 10
16's - 1 x 10
24's - 3 x 10
* First time doing these enjoyed them. will go to the 32's next but catching them at the bottom will stretch me out a bit.

PM
Lots of swimming stuff with work.

30/7
JM, + stretching

[Bronson]

31/7
tabata sprints. 3 sets. large incline. 1 set on 13,14,15 km/h
Lots of chins
lots of BW dips
Lots of unassisted situps

1/8
GS class
kath and I had a play with lots of toys at the iron edge gym. Like the rolling thunder a lots got a nice RH one hand deqad of 74kgs up, some bottoms up presses with the 32kg and did 25 presses on the log which was fun.

2/8
OALCC+J 32kg. 15min @ 11RPM. Hand change after every min. 165 in total. felt ok. twinge in LHS elbow though, on ice now.

Windmills 32kg. 3 x 15 L/R

OH Hold 32kg 3 x 1min L/R

[Bronson]

3/8
lots of work based stuff today. heart rate right up and got a good sweat up

PM
no snatch or swings today as LHS elbow/forearm still shithouse

Double Jerk 32's 7 x 7 1 min off. 4 breaths between every rep

A - BB push press 5 x 8 - 75kgs
B - neutral grip chins 5 x 8 BW

Done a then b with 30 sec between.

Chair press 2 x 16 1 x 40 @ 10 RPM (did this after watchig blackburns massive effort. I do not think I will be giving him a run for his money any day at the moment)

OAJ 16 - 6 min @ 16 RPM 1 hand switch

A - rack hold 32's 5 x30 sec
B close grip chins 5 x 8
a then b 45 sec between

de escalating holds OH to farmers with 24's. 30 sec in the following position.
double OH
1 OH, 1 rack
1 OH, 1 rack
double rack
1 rack, 1 farmers
1 rack, 1 farmers
double farmers

happy to be training for longer today. not much else going on tonight !!

[Bronson]

4/8
AM 30 min recovery jog

PM
Snatch
32 - 3 x 15 L/R only minimal rest, trying to focus on technique
24 - 1 x 40 L/R
16 - 1 x 50 L/R
All done with minimal rest

Swings 32 - 1 x 40 L/R

Rack walks
32's - 2 x 1 min
24's 2 x 1.5 mins

15 mins of various juggling - really enjoying this and helping a bit with JM I think.

5/8
JM
LCC+J
32's - 4 x 8 with focus on good breathing between reps
24's - 5 min, 40 reps

DL
60kg x 15
100 x 10
120 x 10
140 x 5
160 x 5
180 x 3
190 x 1
200 x 1
140 x 5
100 x 15

Chins BW + 10, 5 x 8

Juggling

*haven't done any deads of note for a couple of months. Have lost some top end strength but happy with the compromise for 'whole body wellness'. Although DLs were done with no belt no chalk and the 1RM was not ugly.


6/8
running
10 mins W/U on 10km h
1 x tabata set on 12 with 8 incline
3 min jog on 8km/h
1 x tabata set on 13.5 with 9 incline.
3 min jog on 7km/h
1min 11
1 min 12
1 min 11
1 min 13
1 min 11
1 min 14
1 min 11
1 min 15
1 min 11
1 min 16
10 min jog on 10 for warm down.

* back felt good after DL which surprised me a bit. BW was 105.5 today. Could do with a few less treats this week !

7/8
1hr jog av - 11kms done
JM
Stretching

going into hospital today so will not compete in the comp but should still be there minus 4 wisdom teeth. Damn bad timings !!

[Bronson]

15/8

Back into it today after a week of having wisdom teeth out. Still having issues with the tooth fairy !! Though I would at least have a go under comp conditions to get a start point for proper training on Mon

Biathalon with 24's
Jerk - 39
Snatch - 55L 51R

A start point at least. Biggest thing to come away at this early stage was pacing and comfort in rack. Looking forward to lots of practice and progress !!

Thanks again to Emily for the great prep of the bell and doing all the counting !!!

[Bronson]

17/8
AM 5 km jog

PM
Double Jerks
12's - 3min @ 15rpm
3 min active recovery ( hanging from chin bar etc)
16's - 3min @ 12 RPM
1 min rest
24's - 3 min @ 9 RPM
2 min rest
24's - 2 min @ 9 RPM
3 mins active rest
16's - 5 min @ 12 RPM

24kg Snatch 6 min 15 RPM 1 hand change

weighted dips BW + 32
4 x 12

Chin Ups
4 x 10

Rack Lockouts
3 x 10 60,100,140kgs
1 x 5 180
2 x 2 200,220
2 x 1 240, 260.

18/8
fit test
beep test 9
push ups 60 in 1 min
staged situp
sit ups 75 in 1 min.
*not maxing out with this, honestly not overly keen to go all out this morn. was about -2 outside and not warmed up well due to mental giant running it.

PM
20 min interval running.
Sledge hammer levering
plate pinch gripping 2 x 15kgs and 2 x 10kgs
juggling with 16 ( really enjoying this)

19/8
Double Jerks
12's - 3min @ 15rpm
3 min active recovery ( hanging from chin bar etc)
16's - 3min @ 12 RPM
1 min rest
24's - 3 min @ 9 RPM
2 min rest
24's - 2.5 min @ 9 RPM
3 mins active rest
16's - 5 min @ 12 RPM

24kg Snatch 6 min 15 RPM 1 hand change

Weighted chins BW + 24kg 4 x 6 ( good hang at bottom between reps)
Pushups on Kb's 4 x 30

20/8
30 min jog @ 12.5 km h
sledge hammer levering
plate pinching

23/8
3 x continous oleg circuits
1 x 60 LCCJ 2 x 16's
1 x 60 timed cleans
1 x 150 BW SQ
1 x 5.5min rack / oh hold 2 x 16's
JM
* had last couple of days off, bored being away from my lovely fiance :-( so had a longer workout.

[fieldy]

17/8

23/8
3 x continous oleg circuits
1 x 60 LCCJ 2 x 16's
1 x 60 timed cleans
1 x 150 BW SQ
1 x 5.5min rack / oh hold 2 x 16's
JM
* had last couple of days off, bored being away from my lovely fiance :-( so had a longer workout.

awesome session burkey.. and i miss you too :(

[Paul in Hobart]

Hey Kath! This forum is to toughen him up not bring a tear to his eye ;)
I have a testosterone depleting regime planned for him. Probably just red rag to a bull , but I hold the leash now!

[Bronson]

Well back in action after a slow week due to some flu. Did some light jerks, snatches and oleg circuits later in the week but nothing heavy.

29/8
GS session
good time had !! lower back was a little tight so more foam rolling for the next couple of days

31/8
NEW PROGRAM START VERY EXCITED

W/U J/M
Jerks 2 x 24's all done @ 8RPM
5,9,13,15,6
Snatch 24
5/5 9/9 13/13 15/15 done as one set
OAJ 2 x 15 L/R 2 sec hold at top
OASW 1 x 30 L/R
High box jump 3 x 10

Feeling good

[Bronson]

1/9
Directed PT
150 medball close grip pushups
150 medball situps
2km run majority on 15 km/h, 500m on 12 then last 250m on 20km/h
150 chins
5km on stationary bike
150 push presses 50kgs
3 km on C2

JM stuff

*wasnt planning on doing this session but was compulsory

[kbellguy]

Hey Bronson

That is some serious work you are doing there!!!!!!!!!!!!!!

[fieldy]

1/9
Directed PT
150 medball close grip pushups
150 medball situps
2km run majority on 15 km/h, 500m on 12 then last 250m on 20km/h
150 chins
5km on stationary bike
150 push presses 50kgs
3 km on C2


was this 3 rnds of 50 per exercise?? high volume huh ..

[Bronson]

No partitioning, just worked through start to finish. paced myself, took a fair while !! lots of streching after

[Bronson]

2/9
W/U with 16
Jerks 24's @ 8 rpm 5,9,13,15,6
Snatches 24 @ 18rpm 5/5 9/9 13/13 15/15
OAJ 32 2 x 20 R/L with 2 sec hold at top
Swing 32 2 x 20 R/L
KNE 2 x 20
Hang from bar

3/9
Directed PT
15 min jog
Interval hill session
15 min jog

PM
32's double Press 5 x 5
double clean 5 x 10



4/9
Jerk 24's 6,10,14,16,6
Snatches 24 @ 18rpm 6/6 10/10 14/14 16/16
OAJ 1 x 20 R/L 2 sec hold at top
Swing 1 x 30 R/L

5/9
20 min Slow jog / Sprint Intervals on flat ground

6/9
off

7/9
Jerks 24 7,11,15,17,6
snatches 7/7 11/11 15/15 17/17
OAJ 32 2 x 15 R/L
Swing 1 x 20 R/L
Tire flip 1 x 15
KNE 2 x 15

8/9
OA military press 32+16 - 3 x 3 L/R
Weighted chin up to BW + 60kg
Oleg circuit x 3 with 12's
Rack holds 32's 4 x 1 min 45 sec between

9/9
W/U
Jerks 8,12,16,18,6
snatches 8/8 12/12 16/16 18/18
OAJ 1 x 25 L/R with 2 sec at top
Swing 1 x 30 L/R
Farmer Hold 32's 1 x 2.5 mins

10/9
Directed PT - 1RM challenge
* complete opposite of current training goals, but workplace challenge for PT.
went to about 90%, did not want to be ruined for following days.

Box SQ 170kgs
Bench 150kgs
Conventional Dead 240kgs
Chin 62kgs (close grip - palms facing)
then
25km road bike. challenging pace but nice to be out in the sunshine

11/9
Jerks 24's 9,13,17,19,6
Snatches 24 9/9 13/13 17/17 19/19
OAJ 1 x 15, L/R 2 sec hold at top
swing 1 x 20 L/R
KNE 1 x 20

12/9
30 min light jog
foam roller, stretching

13/9
off

14/9
Jerks 20's 10,14,18,20,6
Snatches 20 10/10, 14/14, 18/18, 20/20
OAJ 32 2 x 20 L/R
Swing 2 x 25 L/R
Rack squats 20's 3 x 8
*rack squats still annoy the groin

[Bronson]

15/9
W/U
20's Double Snatches, Cleans, Jerks 15reps of each cont. x 3
40's Double Military press 1 x 5, 4 x 3
40's Double Clean 4 x 6
40 OA Military 1 x 10 L/R
OA Clean 1 x 10 L/R

Rack Holds 40's 4 sets
Farmers Holds 40's 4 sets
grip stuff on fat bar

* really happy bout the standing military. Strict as possible, looked like Mahlers press. Leaned back somewhat but the weight was heavy !! no belt used. Keeping the reps low Paul !!
* The rack holds, farmers holds and grip stuff was done in between mowing the lawn and weeding so intensity was very low.
* groin still dusty after just a couple of light squats the other day. Gonna stick to step ups and sled dragging. Feel these give the strength/endurance without the chronic pain.
* got a great book from Nate Morrison called 'Military Fitness', highly recommend it for any one after some great real world ideas.

[Bronson]

16/9
Jerks 24's 12,16,20,22,6
Snatches 28 12/12, 16/16, 24kg 20/20, 22/22 (done continously)
OAJ 32, 2 x 15 L/R
OA swing 1 x 30 L/R
BFA situps 1 x 100

17/9
Rack Holds 32's 4 x 1.5mins 60 sec between
Farmers Grip Hold 40's 4 sets
Thick BB one arm deads 3 x 5 L/R
Thick BB reverse curls 3 x 10
Windmills 32's 3 x 15 L/R

18/9
Jerks
24's 14,18,22,24,6
Snatches 28 14/14, 16/16, 24kg 22/22, 24/24
Rack/OH/Farmers position drill - 30sec in each x 5 continous
Band groin work
Grippers

[Bronson]

19/9 off-travel

20/9
away only have access to an old school 32 and a 16.
rubbish weather inside training only
OAJ 32kg 100 reps L/R, done 10L/R x 10. 1 min between
OH Holds 4 x 1min L/R 1 min ab bridge in between.
BW dips 4 x 20
Grip work(extension)

21/9
OALCC+J 100 reps L/R, done 10 x L/R x 10.
OA cleans 32 1 x 30 L/R
Chins BW 4 x 10
One Leg squats 4 x 10 L/R ( trying to strengthen dodgy groin)
One leg calf bounces 1 x 120 L/R

22/9
JM warm up
Snatches 32kg 100 L/R
Swing 1 x 25 L/R
windmills 32 3 x 10 L/R followed by 1 min Ab bridge.
Hang from chin bar
Grip work (crush)

[Bronson]

I have continued my training as per my program, just slowly increasing each and every workout.

Work has had some enforced changes on my training and whilst I will continue on the bells I will simply will not get in anywhere near the appropriate rest due to the tempo of required training.

Will update more tomorrow.

[Bronson]

Been away again with work and without the bells. I have been following the military athlete training which has continued to challenge me and provide me with pack marching fitness which is required for at present.

I will be integrating the GS in with this format as I need to maintain my running and pack marching for work !!

[Bronson]

6/11 2.5 hrs of BJJ mini comp. good fun, my timing is way off. work capacity good, grip strength was very good. won 3 lost 2 on points, I didn't get subbed.

[Bronson]

9/11
w/u barbell complex 3 rnds with globe thick bar 40kg approx
dead,shrug,clean,jerk,hang snatch,squat,GM,curl,wide pushup, close push up,wide push up - 5 reps of each

Jerks 24's 12,16,20,22,6
Snatches 20 - 12,16,20,22,10 - one set
OAJ 40 2 x 10
Swing 2 x 30

10 x LCCJ 20's + 10 10m shuttle sprints
10 sets. rest 90 sec between

Windmills 10 L/R 32kg + 1 min front bridge
4 sets

10/11
60 min jog 11.5kms
30 mins + JM stretching


11/11
W/U
Oleg circuits 3 sets with 20's

Jerks 24/s 13,17, 20's - 22,24 28's -6
8RPM
Snatches 20's 14,18,22,24,14 done as one set
OAJ 32kg 1 x 15 L/R with 2 sec hold at top
OASwing 1 x 25 L/R

10 -1 reps
Jerks 28's
Beyond range situps holding 20
Double Cleans 28's
Reverse Lunge holding 16 L/R
Cadence Push Up
Shuttle Run 10m

foam rolling + stretching on hips and Leg

12/11
60 min pack walk 30kg. 2 min of fast tabbing every 10 min period

13/11
W/U
10 min LCCJ with 12's
JM

Jerks 24's 14,18,22 20's 24 28's 8
- approx 8 RPM had a fail on last set of 24's and had to drop to hang for a rest before the last 8
Snatches 28kg 15 20kg 19,23,25,15 - 1 set
OAJ 40 2 x 15 L/R
OA Swing 40 2 x 15 L/R

Swing cluster set - run the rack style 1 set all L/R
32 x 25
28 x 30
24 x 30
20 x 30
16 x 30

Sit Ups
50 feet unheld
50 leg raises
40 feet unheld
40 leg raises
30 feet unheld
30 leg raises
20 feet unheld
20 leg raises
10 feet un held
10 leg raises

14/11
barbell complex 5 rnds with globe thick bar 40kg approx
dead,shrug,clean,jerk,hang snatch,squat,GM,curl,wide pushup, close push up,wide push up - 8 reps of each

10 - 1
10m shuttle runs in weight vest
Burpees.

Farmers holds
40's 2 x 1.5 mins
32's 1 x 1.5 min
24's 1 x 1 min.

15 min
30 min pack walk trying new boots for hot spots - yes they were there !!

For training I still love the GS but I have had to ramp up overall volume after being found wanting in some work based training. Also aiming to getting bodyweight down a bit although it always seems to hover round the 100kg mark. Eating any less would be counter productive

[Bronson]

7/12

Warm up:

5 Rounds
5x Burpees
5x Pull ups
5x Jumping Lunges (10x Total)
15x Situps

Training:

100x Hang Squat Clean + Right leg lunge + Left leg lunge + Double Jerk

2 x 24's took 45 mins

Finished with 3 x 1 arm Oleg circuits

8/12
5 x 1 arm Oleg circuits 24kg

LCCJ 28s 8 x 12 minimal rest
OAJ 40 4 x 10
OA CL 4 x 10
rack hold 28 4 x 1min
Hindu squats 1 x 200



9/12
Warm up:

wearing work vest(approx 20kgs), then ....

5 Rounds
15x Swings @ 24kg
10x Walking lunge steps holding 2 x 12kg kbs
3x renegage row with push up

Training:

(1) 5 Rounds for time, wearing work vest
50x Step Ups (25x each leg)
3x double cleans 24's
10x Alligator Push ups


(2) 5 Rounds wearing work vest
1 minute front bridge
5x 1-arm situp each arm @ 12kg
15x swings l/r 24kg
5 x saxon side bends l/r 12kg


10/12
45 min jog.
Swing 24 1 x 60 L/R
stretching and juggling for fun

11/12
4 Rounds
Oleg Circuits 2 x 24kgs
Hip Mobility Drill

Training:

(1) Every Minute on the Minute for 10 Minutes 24's
5x Dead Lift
5x Hang Squat Clean
5x Jerks


(2) 5 Rounds wearing work vest
20x Box Jumps
15x Sit ups

(3) 6 Rounds clean skins
10x Ring Push Ups, Feet as high or higher then hands
5x Kneeling Curl to Press 24's
6 x Chin Ups

The kneeling curl to press was good, struggled to keep solid. Difficult



14/12
5 Rounds
5x Burpees
5x Pull ups
5x Jumping Lunges (10x Total)
15x Situps

Training:

100x Hang Squat Clean + Right leg lunge + Left leg lunge + Double Jerk

2 x 24's took 43 mins

Finished with 3 x 1 min OH Holds

15/12
Bodyweight day

Hindu squat 1 x 250

Cadence pushups 30reps
Hindu squat 30 reps
Situp 30 reps

6 rnds

2 min ab brace x 2

17/12
1200 steps ups with 20kg pack 55 mins
300 BW step Up sprint
70 Cadence Pushups

18/12
W/U
5 chins
10 push ups
15 dips
20 situps
5 rnds

LCCJ 24's 14 reps x 10 rnds minimal rest

OH Holds 24 kg 3 x 1 min L/R

21/12
Warm up:

5 Rounds
5x Burpees
5x Pull ups (Strict)
5x Jumping Lunges (10x total)
15x Push ups

10 Cleans
10 Jerks
10 Walking Lunges

2 x 24's 10 rnds

Hindu Sq 1 x 150

Rack hold 2 x 24 3 x 1 min

22/12
1 arm Olegs 24kg 3 x

Training:

(1) 6 Rounds
5 x LCC+J 24's
5x Jump Squat with 24's, then immediately ....
5x Jump Squat (unloaded)
6x Horizontal Pull ups

(2) 6 Rounds
5x 1 leg Dead Lift 2 x 24's
5x Swings 2 x 24's, then immediately ...
5x Broad Jumps

(3) 6 Rounds wearing work vest
15x Dips
jog 150m to chin bar
6 x Chins
(continous set - rest is jogging between dip and chin bar)

23/12
1hr in the work vest.
Sprint, jog, walk. mixed it up. approximately 8.5km work done
Lots of OH and Rack carryies then done with the 24's

[Bronson]

24/12

JM to warm up and some hindu squats

Chins
BW(104.5kgs) x 8
BW+10 x5
BW+20 x 5
BW+30 x 5
BW+40 x 3
BW+50 x 1
BW+20 x 6
BW+10 x 8
BW x 15

Dips
BW x 10
BW+20 x 10
BW+30 x 10
BW+40 x 8
BW+50 x 6
BW+60 x 4
BW+40 x 8
BW+20 x 12
BW x 30

8 Rounds of:
Double GS Press 24's x 8
Snatch 10 L/R
Swings 10 L/R
5m shuttle Sprints - 10 up and backs
30 sec rest

5 Rounds of:
1 min rack hold 24's
20m OH hold and walk L/R
15 Janda Situps.

Felt Strong with the dips and chins. Using the military athlete programming with a few twists. really high volume but my recovery levels are good and performance on work tasks are up.

[Bronson]

26/12
A bit of long cycle 2 x 24's. Got the idea form the girevoy sport after 40 fella.
5 - 7 - 9 - 11 - 13 - 15 - 11 - 9 - 7 - 5 - 3 - 5 - 7 - 9 - 11 - 13 - 15, 2min between rounds

Then did 4 rnds of :
25m Double OH Carry
25m rack walk
50m Farmers walk
20 Janda situps.

Right hip is playing up a little, no real reason I can think of. A bit more stretching /JM for tomorrow

[Bronson]

28/12
Snatch 24kg
25 mins at 12 RPM. Changed hand every minute

Played with some One Arm Pressing and Jerks. Got out a bunch L/R with a 32 and a 24 in the same hand. Then found a bunch of chains and clipped them to the 32 and did a couple of sets of 2 L/R. Estimated about 20-25kgs of chain looped into 1m sections. Good fun, lockout was interesting but solid.

29/12
Work capacity

Utilising 2 x 24's
1 x Sq clean
1 x Lunge L/R
1 x Jerk
= 1 rep

100 reps took me 41.3 mins.

OH Hold/Rack Hold with 24kg
1 min in each pos L/R x 2

Doesnt look like much on paper but this hurt me today, legs slowed down a lot around rep 80 and it was a slow grind. Did it by partitioning into 33 sets of 3, added rep on last set with 5-10 breaths in between.

[jd]

28/12


29/12
Work capacity

Utilising 2 x 24's
1 x Sq clean
1 x Lunge L/R
1 x Jerk
= 1 rep

100 reps took me 41.3 mins.

OH Hold/Rack Hold with 24kg
1 min in each pos L/R x 2

Doesnt look like much on paper but this hurt me today, legs slowed down a lot around rep 80 and it was a slow grind. Did it by partitioning into 33 sets of 3, added rep on last set with 5-10 breaths in between.

Are you kidding me? Even on paper that looks like a tough gig. Well done

[Bronson]

29/12 Got dates mixed up

J/M
1 arm oleg with 24 x 3

7 Rnds
5 x bench (100,110,120,120,125,130,120kgs)
5 x clapping pushups
7 x strict neutral grip chins

7 rnds
5 x Double snatch 24's
5 x High Box jumps
4 x 5m shuttle sprints.

1 rnd
50 Double Cleans
50 Swings L/R 32kg
50 Hindu Squats
50 Russian Twists (20kg on bar)
100 situps feet not held
400m Farmers Walk with 24's

[jd]

Hi Jason

Just out of curiosity what is your weight? You're in the armed forces?

Jamie

[Bronson]

Hey Jamie

about 104/105kgs at the moment. Wouldnt mind getting to 100kg. Not in defense, tac work for the govt.

[Bronson]

30/12

AM started training some kali with a mate for 1.5hrs. Really enjoyed it.
heavy bag 8 x 2 min rounds. Just playing round

PM Training:

(1) 7 Rounds
5x Thrusters 32kg L/R
2 minutes step up to high box
30 seconds rest

(2) 7 Rounds
8x Snatch 32kg
2 minute jump rope
30 seconds rest

(3) 8 Rounds
5x Strict Pull ups
10x Push ups
8x Horizontal Pull ups
10x Dips

[Bronson]

31/12
6.5km run
run 400m walk 400m x 4

JM and stretching

[Bronson]

1/1 - 6/1. work stuff. lots of km's with heavy pack, carrying stuff etc.


7/1 -
Warm up: 10 minute step up on high box with 25kg backpack.

Training:

OAJ 32kg 2 x 25L/R
OA Clean 32kg 2 x 30 L/R

(1) 4 Rounds
1 minute swing 32kg
1 minute snatch L/R 24kgs
1 minute box Jump medium box
1 minute LCCJ with 32kg
1 min rack lunge with 24kg
1 minute rest

(2) 6 Rounds
15x GHD Situps
1 Minute front bridge
10x Seated Russian twists 24kg kb
10x KB Floor Press 32kg L/R

8/1
9km run

9/1
LCCJ 24's
6,8,12,14,16,8,12,16,20
Double Cleans 24's
2 x 25
OAJ 32kg 1 x 30L/R
OA Clean 1 x 30 L/R
Kneeling GS Press 24's 2 x 12
BFA situps 1 x 100
Leg raises 1 x 100
Hindu Sq 1 x 100

[Bronson]

11/1
5 Rnds
50 x steps ups
5 x renegade man makers 24's

OAJ 32kg 2 x 25L/R
OA Clean 2 x 25 L/R

10 Rnds
10 Leg Blaster (10SQ,10 Lunge L/R,10 Jump lunge,10 SQ jumps)
5 Windmills 24 L/R
5 OA Cleans L/R
10 Alligator pushups

4 x 1 min rackholds 2 x 24's

12/1
1000 steps up in work vest (15kgs) 42min
*legs were very fatigued and felt like shit. Weather was too hot and humidity very high.

13/1
Sore groin only light JM and a walk. Bodyweight SQ is to blame I think. I have been using hindu SQ with great success, maybe after fatigues crept in so did poor form.

14/1
JM warmup
OAJ 1 x 30 L/R, 1 x 20 L/R

11 Rnds:
10 Double Cleans 24's ( 2 breaths in rack position on each rep)
5 Renegade Rows ( with a pushups between each row)

5 Rnds:
40 Sec OH hold 32
45 Sec Rack hold 2 x 24
15 Leg Raises
15 Situps

15/1
20-15-10-5
walking lunge
Swing 24
cadence pushups

10 down to 1
Double Clean 24's
Standing GS Press 24's
Step Ups with 60kg
Deadlift 100kgs
Pullup

8km jog

* have started a bit of a competition with one of the boys from work. Im gonna drop 10kgs to make running and pack work a bit easier. Competition is always good and I dont think I will lose much strength or power. If anything my KB rack position will improve. That would bring me down to 95kg. BF is at 13.5 at the moment so a bit of muscle may go but Im not really fussed bout that.

* Also I get a 56kg bell this weekend end so I have that to look forward to when I get home !!

[Bronson]

16/1
Lots of streetching an JM
10 x 2 min Bas Rutten Rounds
3.2kg jog
6 x 200m sprints 1:2 recovery
1.6kg jog
walk and JM, hip stretching. Hips and lower back were tight after yesterday, will do some more stretching work and foam rolloing tomorrow

[Bronson]

18/1
AM
1hr of Kali. Dagger work and some sparring. Really enjoyed this and slowly getting a little better
8km jog. moderate pace

PM
JM
OAJ 32kg 31 L/R 20 L/R
OA Clean 32kg 28L/R 20 L/R

10 Rnds
30 Rack Steps ups holding 24kg
5 Double Jerks 24's
20 reaching situps
15 Swings L/R 24kgs
30 sec rest

Started 6 weeks conditioning phase today. Aim to improve running times both short speed and LSD, increase in muscluar endurance. KB focus will be on getting more reps with the 32kg each side( heaviest bell I have access to whilst away). I will hang some chains from it for strength work sometimes. Aim also to get BW down to 95kgs, so that will be 10kg drop. I expect some muscle and limit strength to drop but every other aspect improve including 32kg numbers.

[Bronson]

19/1
1 hr pack walk, bout 7 kms. 30kg pack. Feet fucked up which is very very annoying, they should have been ok. damn it
OH hold 32 2 x 1.5mins L/R
Rack Hold 32 2 x 3.5 mins L/R

[Bronson]

20/1
AM
1hr Kali and boxing
1.6km jog
10 rnds of sprint 30 sec rest 30 sec



PM
3 x 1 arm olegs L/R with the 24

5 rnds
OA Press 32 x 10 L/R
Y to L with 5kg plates x 5 ( shoulder mobility drill)
25 Leg Raises

5 rnds
OA LCC+J 32 x 10 L/R
20 pushups
Hip Mobility drill

4 rnds
Double clean 24's x 12
50 flutter kicks

2 min ab bridge

21/1
3 rnds
1.6km all out effort
tabata 12% incline 13km/h

[Bronson]

21/1
forgot to add. static support work
OA rack hold 32kg 4 mins L/R
OA OH hold 32kg 1.5 min L/R, 24kg 1.5 L/R
Farmers hold 24's 5 mins

[Bronson]

22/1
JM
7 rnds continous:
5 chins BW
10 dips BW
15 Pushups
15 Situps/leg Raises

4 rnds
rope climb
5 Y to L
15 pushups

OAJ 32kg 30 L/R, 15 L/R
OA Clean 20 L/R x 2

20 min walk

[Bronson]

23/1
13.5km run 1hr 13min. Temp bout 33 here with really high humidity. BW is about 103.5 now. This really hurt me but it is a necessary evil at the moment. 1 week down of the crazyness

[fieldy]

great run session burkey :) that heat would've been horrible !!

[Bronson]

cheers sweetheart. If I get the BW down to 95kgs Ill be flying along !!

[Bronson]

25/1
OAJ32 2 x 25 L/R
OA Clean32 2 x 25 L/R
OA Swing32 2 x 30 L/R

50 steps ups (holding 2 x 15kg plates)
5 renegade rows 24's with a pushup
40 steps ups
4 Ren Row with pushup
30 step ups
3 Ren Row with pushup
20 step ups
2 Ren Rows with Pushup
10 Step Ups
1 Ren Row
20 step ups
2 Ren Rows with Pushup
30 step ups
3 Ren Rows with Pushup
40 step ups
4 Ren Rows with Pushup
50 Step ups
5 Ren Rows with Pushup

Done continuously
JM

26/1
walked up a mountain. 3.5hrs. No sleep at all. very tired

27/1
1.
Run 1.6km @ 13.5 km/h
Run 1 min @ 14.5 1 min off
Run 1 min @ 15.5 1 min off
Run 1 min @ 16.5 1 min off
Run 1 min @ 17.5 1 min off
Run 1 min @ 18.5 1 min off
Run 1 min @ 19 1 min off
Run 1 min @ 20.

2.
3 rnds 24kg
10 swings
10 clean
10 jerks
10 snatch
5 lunge
L/R

3.
5 rnds
20m lunge walk 2 x 24kgs
15 hindu squats
hip mobility

4.
5 rnds
2 x 24 double clean, double snatch x 4
10 box jumps
hip swivel drill

5.
4 rnds
2 x 24's
10 double cleans
glute medial mobility drills.

Massive volume today. A down to about 100kgs now. Running is getting easier and technique picking up I think. KB work steady. Rack position improving slowly with weight loss.
After missing a night of sleep, and lots of work it has caught up with me a little this week. Hopefully get some good sleep tonight.

[kbellguy]

Hey Jason

Hows the 56kb treating you?

Cheers

Mat

[Bronson]

Hey Matt

I havent had a chance to play with the 56kg yet. I am overseas for work till mid april, It was a christmas present from the lovely missus. i have an old 32 and a 24 over though. Just working on an endurance phase at present. I will do the strongman comp with the old 32 over here cause thats all I have and when I get home kick it up with the heavier bells.

[Bronson]

28/1
2 x 2.4km efforts with 2 min between.
1. 9min25sec
2.10min03sec
3.10min43sec

1.6km warm down jog

OH Holds with 32 2 x 1.5 mins
Rack Holds with 32 2 x 3 mins

29/1
8 rnds continous
5 chins
10 BW dips
15 pushups

3 rnds
5 Rope chins
5 Y to L's
40 situps/legraises

OALCC+J 32kg 100 reps. arm switch on 10, small rests between

OA Clean 24 1 x 150. arm switch on 10, continous.

* Endurance is coming along well weight at 99kgs, top end strength dropping a little, but ok. another 3 weeks in this phase then back into focus on the Strongman type drills

[Bronson]

30/1
JM
16 km run
1hr 32 min
Really hot / humid
really tired

[fieldy]

wow 16k.. in that heat, epic !!

[Paul in Hobart]

30/1
JM
16 km run
1hr 32 min
Really hot / humid
really tired
Wuss ;) Did you win?

[Bronson]

In my own mind Paul, yeah I won !! Mental thing just finishing. Some of the other boys run like the wind, but I am giving myself the handicap win on weight. ha ha

[Bronson]

1/2
OAJ 32kg 2 x 25 L/R
OAClean 32kg 2 x 30 L/R
OA Swing 32kg 2 x 30 L/R

5rnds
Front SQ 2 x 24's 10reps
2 min BW high steps ups
30 sec rest

5rnds
Double Clean 24's 12 reps
400m run
30 sec rest

Rack hold 24's 3 x 1.5min
OH Hold 32 2 x 1 min L/R


2/2
Pack March 25kg pack 15kms.
Majority Up mountainside,started early but still hot. Happy with legs&lunges. Feet stilla bit dusty. Definately getting stronger with the pack fitness. Faired well amongst the boys !!

[Bronson]

2/2PM
Chair Press 24's 4 x 15
OH Hold 24 2 x 1.5 mins L/R
Farmers Hold 24's 6mins
JM

[Bronson]

3/2
AM
Kali and knife sparring 1.5hrs

PM
1.
1.6km run 13-16km/h
5 x 90 sec on 90 off threshold pace

2.
32kg
10 swing
10 clean
10 jerks
10 snatches
5 lunges
L/R x 3

3.
5 rnds
5 x clean and press 80kgs
8 x chins on rope
hip swivel stretch

4.
5 rnds
5 x 1 leg DL 80kg L/R
60kg sled 30 m rope pull
Hip Flexor stretch

5.
4 rnds
10 x hanging feet to bar raise
30 x glute medial ext L/R

Dead hang from rings 1.5 mins

BW 100. Had to eat a bit more as energy was fading.

[Paul in Hobart]

Jase I presume that niggle you had a while back is gone now?
Was thinking DLs may have caused that.

[Bronson]

yeah mate I have pretty much cut out all heavy deads. 1 have found that the 1 leg deads at a lighter weight work well. I have been doing lots of running as called for in this work program, seems to be keeping all alignment well. 3 more weeks then into strength phase, in conjunction with raising the KB strongman focus. Only have a classic 32 here whilst OS so thats what I will use in the first comp. Running and hill packwork has come along leaps and bounds though. BW steady at 99-100kgs 12-13% BF. One back in Aus will focus big time on the KB strongman and Packwork !! Glad to see your are back online !!

[Bronson]

4/2
JM
20 min threshold run
3 min off
15 min threshold run
2 min off
10 min threshold run
1 min off
5 min threshold run

5/2
OAJ 32 1 x 35 L/R
OA Clean 32 2 x 30 L/R
Swing 32 1 x 30 L/R
OH Hold 32 2 x 1.5min L/R

10 Rnds
5 chins
10 BW Dips
15 Pushups
5 Y to L's

7/2
3 x 'wolverines' 9.5kms up to level 15
2 x tabata sprints incline 13 at 12 kph

[Bronson]

8/2
1. JM
OAJ 32 2 x 30 L/R
OA Clean32 2 x 25 L/R
OA swing 32 2 x 30 L/R

2.
5 rnds
LCC+P 2 x 24's 10 reps
sprint 400m

3.
Windmills 24 40 L/R
2 hands anyhow 24+32 10 L/R
5 min juggling with the 24

4.
7km run

5.
Stretching

Feeling pretty fatigued after the wolverines yesterday. Lots of step ups to do tomorrow, not looking forward to it, gotta do it at 5am cause rest of the day will be a write off. damn it

[Bronson]

9/2
High Steps with 20kg pack
1200 in 55 mins
30 mins of force march/ sprint with the pack. Feeling ok !!

[Bronson]

10/2
1.
1.6km jog
8 x 800m sprints with 2 min recovery

2.
1 arm oleg circuits 24kgs x 3 L/R
10 x reverse lunge 24kgs x 3 L/R

3. 5 Rnds
Double clean 24's,Double snatch 24's,Sprawl x 5
Hip Swivel Stretch
25 BFA situp / Lying leg raise

4. 4 Rnds
1O Double Cleans + Press 24's
Ab circuit

11/2
Weighted Chin 8 x 3, up to BW +50kgs

10 Rnds
5 chins
10 BW Dips
15 Pushups
3 Y to L's

12/2
work stuff - got a decent leg injury so will be doing bits and pieces whilst recoving. No running or steps up work, which is MASSIVELY shitting me as I have working hard with running and steps ups. No Jerks as knee flexion is will tear stuff. I think I will be able to clean, press,swing and Upper BW stuff. So should keep my sanity.

[fieldy]

my poor burkey...i hope you get better soon. Look after yourself xxx

[Bronson]

15/2
light walk for 30 mins. Leg is pretty good, better than first thought.
Standing GS Press 2 x 24's 8 x 14
OA swing 24 2 x 60 L/R
OH Hold 3 x 1.5 mins L/R
Light walk for 30 mins

16/2
Shit work day, took the agro to the gym !!
OAJ with DB
32kg x 5 L/R
40kg x 5 L/R
45kg x 5 L/R
50kg x 5 L/R
55kg x 5 x 4 L/R

DB OA snatch
45kg 5 x 5 L/R

Dips
BW x 5
BW +20 x 5
BW +30 x 5
BW +40 x 3
BW +50 x 3
BW +60 x 3
BW +70 x 2
BW +75 x 1
BW +80 x 1 (Big PR here, really can only pupt it down to the high volume selection program I have been doing, then having a few days off from the leg injury !! go figure)

70kg coppers log shoulder walk - 1km changing shoulders every 200m

Farmers Hold 2 x 24's 1 x 8.5 mins

BW at 98 and holding. Feeling better from the BW drop

[Bronson]

17/2
1 hr jog

18/2
LCC+J 24's
10 x 15
Rackholds
3 x 1.5min
OA Swing 32
1 x 45 L/R

19/2
OAJ 32 2 x 35 L/R
OA Clean 2 x 35 L/R
Double Swings Outside leg 24's 1 x 30
Run effort

[Bronson]

20/2
1km @ 12kph
1 wolverine at 10.5kms
2 min walk
1 km at @ 12kph
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min
on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go
back up the ladder until you finish with 1 min on, 50 sec off, 1 min
on. done @ 16kmh
2 min walk
1km @ 12kmh
1 x tabata at 12%incline at 13kmh
5 min walk

22/2
Warm up:

3 Rounds
20m Waiter Lunge Walk @ 2x 12kg db's
10x Push Up
5x Hang Squat Snatch with PVC
5x Shoulder Dislocate with PVC

Training:

(1) 8 Rounds
3x "The Exercise" (full snatch + OH Squat)
Instep Stretch

(2) 8 Rounds
3x Power Clean + Push Press (Start at ending load of "The Exercise," then increase load each round until 3x is hard, but doable)
Pigeon Stretch

(3) 8 Rounds
3x Squat Clean (Start at ending load of Power Clean + Push Press then increase load each round until 3x is hard, but doable)
Hip Swivel

6 x 2min threshold running, 1 min rest between

[Bronson]

23/2
Warm up: 10 Minute step up in plate carrier

Training:

(1) 5 Rounds
10x Ankles-to-Bar
15x Swings @ 24kg L/R
10x Seated Russian Twist @ 24kg (20x Total)
20m Dumbbell Crawl @ 24kgs (feet on lid, drag along)

2) 2 x 1 arm oleg circuits 24kg

3) 200 snatches ( done in sets of 10, KB has to be dried off for safety, tropical environment no good for snatch tech, just doin what I can till I get home)

4)OA swing 32kg 1 x 30 L/R

[Bronson]

24/2
W/U
3 chins
5 dips
10 pushups
10 OH Broomstick SQ

1.Standing 2xDB Press 8 x 3 (1min ab bridge between)
25,30,30,32.5,32.5,35,35,37.5kgs
* so much more awkward for me than heavy KB pressing, I miss my home gym

2.Weighted Dips 8 x 3 (30sec e/s bridge between)
BW + 20,30,35,40,50,60,65,70kgs
BW+20 1 x 20

3.Weighted Chin 8 x 3 (32kg russian twist between)
BW + 10,15,20,25,30,35,40,40kgs

Plate pinches 2x10kgs 3 rnds L/R till failure

[Bronson]

25/2
1km run@ 12
1 wolverine 10.5
1km run@ 12.5
tabata 13%inc 12km
2 min walk
tabata 13%inc 12.5
2 min walk
15 min run @ 12 focus on foot placement and POSE running stlye. Slowly getting better at it

26/2
JM W/U
3 Rounds
20m Waiter Lunge Walk @ 2x 12kg db's
10x Push Up
5x Hang Squat Snatch with PVC
5x Shoulder Dislocate with PVC

Training:

(1) 8 Rounds
3x (power snatch + OH Lunge L/R) did last 4 sets on 70kg. Groin wont cop squats but lunge is not too bad
Instep Stretch

(2) 8 Rounds
3x Hang Power Clean + Push Press (started loading at 70kg, last 4 sets 95kgs)
Pigeon Stretch

(3) Double Cleans 24's with 3 breaths in rack in between
2 x 30
OA Clean 24 1 x 60 L/R

4) 4 x 200m sprints working on POSE running technique

[fieldy]

hows all your training going?? kicking goals?

[Bronson]

Log has been a bit vacant of late, still training a lot but not a lot of time to update. Still using the Military Athlete program with some added kettlebells, and still a light focus on the Kb Strongman as I will have an attempt at it when I return to Aus next week.

29/3
Warm up: 4x Oleg circuits 24's

Training:

(1) Work up to 1RM Squat Clean and Push Press. Up to 90kgs. Really happy with this as groin is ok with these after lots of JM, OH squatting and I am finally managing to get a rack position

(2) 5 Rounds
2x Squat Clean and Push Press @ 85% 1RM
Hip Swivel Stretch

(3) 6 Rounds
8 x 2x24kg KB FR SQ, then immediately
20m heavy sled rope pull
5x Y+L

(4) 6 Rounds
8x Mil Press 2 x 24's with 2 Chains, then immediately
5x Clapping push ups
5x Shoulder dislocate

30/3
Warm up:
JM
OAJ 32 1 x 35 L/R
OA Clean 1 x 30 L/R
OH Hold 32 1.5 mins L/R

Training:

(1) 10 mins high steps ups in plate carrier

(2) 4 Rounds for time, wearing plate carrier for run
Run 400m
8x Renegade Man Makers @ 2 x 24kg kbs

(3) 4 Rounds for time, wearing plate carrier for run
Run 400m
10 swings
10 cleans
10 Jerks
10 snatches
10 OA lunges then change L/R

(4) 2 Rounds
50x Glute Leg Lift

I think I will taper off a little whilst aiming for the KB strongman, but not much as this is best I have felt in a long time, very durable and good work fitness wise.
50x Shoulder Hand Job

[Bronson]

31/3
w/u
JM
20 OH SQ with PVC
1 arm oleg with 16 L/R

(1)
OAJ 32kg 2 x 30 L/R
OACL 32kg 2 x 35 L/R

OAJ 32kg 2 x 15 L/R 3 breaths at OH
OA SWING 32kg 1 x 35 L/R

(2)
4 min rnd OH Lunges with 24 (hand change every 15) - 60 reps
4 min rnd OAJ 32kg 24 L/R
4min rnd heavy log flip - forgot to count reps, to buggered at this oint

(3)
6 rnds
10 kneeling half moons with 16kg
10 OA swings 32kg L/R
1 min front ab bridge with feet elevated
10 situps holding 16 at arms length

[Paul in Hobart]

10 kneeling half moons with 16kg

I hope you can explain this innocently

[Bronson]

Paul unfortunately there is no cheeky explanation for the half moons... sorry for the pun !! Just kneeling and touching the bell on the right side ground near the hip then ove the head in a 'half moon' then touching the ground next to the left.

1/4
called out, shit sleep and fluey.... day off

2/4
JM
20 OH SQ with PVC
1 arm oleg with 16

OAJ 32 1 x 35 L/R with 2 breaths at top
OA Clean 32 1 x 35 L/R
OA swing 32 1 x 40 L/R

3 x Oleg circuits with 2 x 24's with rest between

8 rnds
Barbell Complex @ 40kgs (DL,Bent Row, Hang Clean, FR SQ, Jerk, Lunge, Push Ups)
6x Horizontal pull ups
6x jingle jangles
8x Dips.

Skill work on the clean. Bill Star's drill 5 x triplets @ 70kg- power clean, hang squat clean, clean. Enjoying this

[Bronson]

12/4
Back into training after some time off due to being crook.

JM
OH Broomstick squats
Hip Mobility

OAJ 32kg 32 reps L/R
OA Clean 32kg 32 reps L/R
OA Swing 32kg 30 reps L/R

(1)
10 reps down to 1
Full Clean 60kg
Push Press 60 kg
Bent Over Row 60 kg
DL 60kg
Feet Elevated beyond range Push Up
Weighted Sit Ups 20kg

(2)
3 Rnds
Front Squats 60kgs 10 reps
100 Steps Ups
8 Strict Chins

Rack position getting better slowly. Enjoying full cleans which is helping with mobility and strengthening previous groin injury. Oh and gotta tip the cap to my wonderful Fieldy who banged out a very impressive continous 1000 reps last night in the OALCC+J !! Awesome !!

[fieldy]

bronson logged in under fieldy

19/4
Back to regular training

(1) 50x Sandbag Getup @ 25 kg

(2) 6 Rounds
10x Double cleans with walkout pushups 2 x 28kb
20 x BFA situps
skip 200 reps fast

(3) 50x Sandbag Getup @ 25kg

(4) 10 Rounds
10x Burpees
10 x cadence leg raises
5 x bent rows @ 2 x 40kb

(5) 30x Sandbag Getup @ 25 kg

(6) 10 Rounds
10x Dead Lift @ 2 x 28 kb
10x Floor press with pause @ 2 x 28 kb
10x Hang Squat Clean @ 2 x 28 kb
5x Horizontal Pull up

(7) 30x Sandbag Getup 25kg

[Bronson]

20/4
DOMS from all the get ups dominating me today

JM warm up

OALCC+J
20kg 10 L/R
28kg 10 L/R
32kg 10 L/R
40kg 10 L/R
done with minimal rest to gets joints warm

OA GS press
32 x 10 L/R
40 x 10 L/R
48 - 4 ladders 1-4 L/R
40 x 15 L/R

Double swings outside of legs
32's 3 x 15

Heavy Thick bar curls
3 x 12 (unknown weight as barbell shot loaded)

Farmers Hold
40's 1 x 2 mins


21/4
Warm up: 3x Mobility Complex

Training:

(1) 10 Rounds
1x Clean Complex every 55 seconds @ 70kg

Clean Complex = 2x dead lift + 2x Hang Squat Clean + 2x push press

**** REST 5 MIN *****

(2) 5 Rounds
200 skipping rotations every 2:20 in 10kg weight vest

(3) 5 Rounds in Weight Vest
1 minute front bridge
5x Kneeling Sandbag Halfmoon @ 25kg
10x Weighted Situps @ 12kg

(4) 2 Rounds
50x Glute Leg Lift each leg
50x Shoulder mobility @ 2.5kg

Really sore from DOMS today damn get ups. Feeling better from eating a little stricter, BW at 97 and holding

[Bronson]

23/4
JM
Bar OH SQ
light OALCC+J

OAJ 40kg 25 reps L/R
5 mins off
OA Clean 40kg 25 L/R

OAJ/ OA Clean 48kg 10 L/R for both
OAJ/ OA Clean 56kg 3 x 4 L/R for both

Skipping
5 x 2.5 min rnds 30 sec off in between

Tabata skipping 2 x

Aim to do some FR SQ / Olympic prac tonight and core circuit

[Bronson]

26/4
AM Session:

Warm up:

5 Rounds
20x Box Jumps
10x GHR sit ups

Training:

(1) 8 Rounds
10x DL holding 2 x 40kg kbs
5x Jump Squats with 2 x 28kg kbs
5x Jump Squats unloaded
8x one arm rows with 40kg kb

(2) 8 Rounds
5x step ups holding 2 x 28kg kbs ….
5x Jumping lunges each leg, unloaded ….
10x GHD Situps

(3) 8 Rounds
5x Sandbag Power Clean and Push Press 25kg
5x Burpees
10x push ups

PM Session

Warm up:

10 Rounds in 10kg vest
10x Box Jumps
10x Situps
5x Push ups

Training:

(1) 6 Rounds in 10kg vest
6x Power Cleans 70kg
skip 2 min high effort
30 seconds rest

(2) 6 Rounds in 10kg vest
8x step up with thick bar
2 min step ups
30 seconds rest

27/4
30 min skipping, various intensities

28/4

AM
JM warm up
light OALCC+J

40kg strongman rank
OAJ 25 L/R
5 min break
OA Clean 26 L/R

OAJ 48kg 10 L/R 2 sec OH
OA Clean 48kg 12 L/R 3 breaths in rack

PM
Warm up: 10 minute sandbag getups 25kgs

Training:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Dead Lift @ 2 x 32kg
OALCC+J L/R 20kg
GHD Situps
Steps Ups with thick bar
Renegade Rows with pushup between 2 x 24kgs
* all rnds done unbroken, took 5 deep breaths at the end of each rnd.

Band shoulder mobility work 100 reps

10 min light skipping to warm down

[Bronson]

30/4
Day off - went to physio to see andrew lock. very happy !! some good exercises to fix a chronic injury. Had a massage in the arvo. Off to the movies with my lovely Fieldy, and to have a big feed !! gotta appreciate relaxing some times to balance out all the training !!