Mike's Training

[mickj]

Hi Guys,
New to posting my training. I have been training with KB's on and off for a few years. Keen to make them my primary focus.

19/06
Military press 32kg
Ladders 3* 1,2,3,4,5
1* 1,2,3,4
2* 1,2,3
Chinups on rings same as above with 15KG added.
Finished with a complex of sorts with 2*32kg. 2 cleans, 2 jerks, 2 squats, 2 renegade rows then 2 muscle ups. ran through this twice.

[mickj]

20/6
5mins 1 arm clean&jerk 24kg.
Switched hands every 5reps 20L/20R
5min circuit, 1min each exercise.
snatch, clean&jerk, swings, snatch, clean&jerk.
Then worked on the rack and lockout with a 24kg. 2* 2minute sets 30sec rack 30sec overhead. Finished off with some light good mornings with 50 kg for 3 mins

21/6
1 arm clean&press ladders 32kg. 1L,1R,2L,2R,3L,3R. did this without putting the bell down. Did the ladder 3 times with 10 BW chins between each ladder.
3*10/10 snatch with 24kg, 4*5/5. Technique is not good at the moment with these so I took it easy. Hands are a bit beat up from lots of chins and other stuff on the rings
Finished with hindu pushups 20/15/10/5

[Emily]

Welcome!

Happy training :)

[mickj]

22/6

Cheers for the welcome Emily.
2 min double 24kg jerk 5 rpm, rest 2mins, 2min double jerk 5 rpm, rest 2 min, 1min double jerk 10 reps. Struggling big time with the rack. can't find a good position.
1 arm clean&jerk 6 mins. Hand change every 5 reps 25L/25R.
20 chins on rings
20 swings L/R
10 chins on rings
15 swings L/R
First set of chins was broken 15 then 5. The second set was 6 then 4.
Going to lay off the strict military presses. My right shoulder hurts at the start of the press. Upper back just right of the middle is also tight. This happened once before and took me a while to get over. No problems with jerks, pushpresses, dips or barbell presses. Just KB military seems to cause problems.

[mickj]

25/06
2*24 1min rack, 1min overhead lockout. then 30sec rack,30sec overhead,30sec rack, 30sec overhead.
1 arm jerks 32kg 2*10/10
1 arm jerks 24kg 2*15/15

EDT 15mins
2*32 front squat 5,5,5,5,5
ring chinups +15kg 5,5,5,5,5
Not going to failure on anything. Trying to keep good power through all reps.

[mickj]

26/06
1 24kg kb 7 min clean&jerk 35/35
Also did a few pushups and stretches.

28/06
3 position jerks as suggested by Paul. 10 sec in each position 2:00 then 1:30
3*1 min sets of double 24 kg jerks. Around 8 reps each set.
1 arm jerks 32kg 10/10
24kg 15/15
16kg 20/20
24kg 10/10
16 kg 20/20
Short rest between each weight change.
5min 1 arm Clean&jerk 25/25. Changed hands every 5 reps.
A mate of mine just bought 2 16kg pro grades, so I have something lighter to train with.
Finished off with a circuit.
Double 24kg thrusters 8,6,4,2
Chinups 8,6,4,2
Pushups 24,18,12,6
Jumping squats 24,18,12,6

[mickj]

1/07
Some 2*32kg jerks. Managed 9 then 6.
Then did a few sets with the 24's, doubles then singles.

2/07
Double 24kg jerks.1 minute work, 1 minute rest for 5 work sets. 8rpm. Using a rest position that I saw Steve Cotter perform in a jerk demo. One elbow on the hip with the opposing bell handle resting on other bell handle. The closest I have felt to a rest position. I feel like I can actually recover a little.
Ring Chinups +10kg. Each rep from dead hang 10,5,5.

[mickj]

5/07
3 position jerks with 2x32's for 1 minute. Way too heavy for this exercise but I just felt like using a bit of weight. 2 min rack hold with the 32's. The rack position is feeling much better.
Walked up and down the back yard a couple of times with the 32's in the rack .
3min Jerks 2x24's. Pr for time. So focused on making 3 minutes I lost track of my reps. At a guess 15-18.
1 min Clean+Squat+press with 24's. 8 reps
1x32kg jerks 15/15,10/10,5/5.
2x32 renegade row 5 reps on the minute for 5 minutes.
Finished with some bridging.

[mickj]

6/07
1x8 double military press with 24's
3x3 double press with 32's
2min clean+squat+press with 24's. I think 12 reps
2x10 chinups
Sandbag squat 60kg 1x10 1x20
finished with a few BU presses with a 24 and a 2 minute set of swings.

[mickj]

8/07
Double cleans
1x10 24's
1x5 32's
1x3 32's
3x3 40's

double clean&jerk 24's. 2mins for 12 reps. 1min for 7 reps
walked up and down the yard with 60 kg sandbag across chest. Then with 2x24's in the OH,rack and farmers. OH walks really show my lack of shoulder flexibility. Need to work on this.

[mickj]

9/07
TGU 24kg 5mins alternating ever second rep. Did these as a warm up.
Circuit
2x24kg LC 10 reps
1x24kg snatch 10/10
1x24kg jerk 10/10
1x24kg swing 10/10
Ran through this 3 times with a couple of mins rest between each round.

Chin up on rings
3x1,2,3 with 24kg bell attached to a weight belt. At the end of each set of ladders I did 10 squats with 60 kg sand bag.
Finished with 2x24kg LC for 12 reps.

[mickj]

19/07
TGU 40kg single rep each arm, super set with chinups +15 kg for 3 reps. 7/7 and 21 chins
Dips 8,10,8,10
Jacknife pushups 3x8
25 pushups on rings.
Did a few sessions before this one but forgot to write down what was done. Mostly circuit work.

[mickj]

23/07
32kg tgu. Doubles and singles for 15 mins. Did not keep count.
1 arm pushups . A few set of 2 each arm.
Pistols down to a milk crate. Just a few each side. Think I have the strength but not the flexibility to get right down.
Dive bomber pushups 1x12

24/07
Played around on the rings with Muscleups and the tuck lever position. I like the muscleup but find the transition part can make my suspect right shoulder a bit sore.
40kg tgu singles/chinups with 17.5 kg 3 reps. Run through 5 times.
10x4 24kg double lc on the minute.
100 BW squats.

[mickj]

29/07
DL 105x5,90x5
40kg 1arm clean&pushpress+TGU combo. 3x1/1 superset with chinups on rings for 3 reps +24kg
2x24 long cycle. 32 reps in 5 minutes. put the bell down a few times. 50 bw squats.
Going to use a slightly modified PTTP workout for a while. Will use tgu instead of the side press. Have been working on these a bit lately and my shoulders are feeling good. Lockout also feels really strong with the 24's. Thinking about long cycle and hill sprints as my conditioning component.

[mickj]

30/07
TGU 40kg 1/1,2/2
48kg 1/1,1/1
40kg 1/1
Chinups 5 reps+20kg between each set of TGU's. total 25
Worked up to 110kg deadlift for 5 reps. Keeping these light to work on form.
Finished with 5 rounds of 15 32kg swings/10 burpees in 10 minutes.

[mickj]

3/8
Worked up to a 110 kg single on Bench press with a shoulder width grip. I was very pleased as I have not done any bench work for a while and this was close to my PB with a wider grip.
I have been doing allot of heavy chins in the past month. These have improved my upper body strength and added some thickness through my back. This would be the only thing I could put it down to.
2X5 80kg bench press
Chinups +15kg Various low reps sets up to 5 for a total of 30.
Finished with some tricep work and band pull aparts.
Something a bit different.