Just got my CKT accreditation last Thursday, so figured I'd post my log here as well;

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

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

uesday 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

Saturday 21st November 2009

Inpromptu session with Giorgio today, still getting over this bloody flu which is making it very hard to breathe(God knows how Emily made MS as sick as she was) and pretty hot in the garage...

Snatches:
1x16kg@2min 25rpm
3 minutes rest
1x24kg@4min 20rpm
3 minutes rest
1x24kg@4min 20rpm
3 minutes rest
1x24kg@2min 20rpm
3 minutes rest
1x16kg@2min 20rpm
volume=6240kg

OALC:
1x24kg@2min 14rpm

BW=78.9kg

Mick

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

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

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

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

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

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

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

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

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

Hah! I hear ya. Some thing is happening to me this past week. Craziness getting things done at work before year end and the holidays. Using my free time not to train but to run around and do Christmas shopping. But hey, it only comes once a year, so we might as well try to enjoy it.

So Merry Christmas! And stop being a Grinch!!

I think Santa just gave you a new PR, so enjoy!!

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

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

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

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

Mick

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

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

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

Thursday 7th January 2009

LCCJ:
2x20kg@6min 10rpm
6 minutes rest
2x20kg@2min 10rpm
1 minute rest
2x20kg@2min 11rpm

4 minutes rest

Snatch:
1x20kg@6min 20rpm

Hang Cleans:
40kg x 10 x 3
50kg x 6 x 1
minimum rest/set

immediately followed by 1.5hrs tft

Mick

Tuesday 12th January 2010,

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

2 minutes rest

Cleans:
1x32kg@4min 18rpm

2 minutes rest

Swings:
1x32kg@2min 32rpm

Back Squat:
60kg x 5 x 3
70kg x 3 x 2
1.5 minutes rest/set

Towel swings:
1x16kg x 20/20 x 1

1hr tft

Mick

Tuesday 12th January 2010,

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

2 minutes rest

Cleans:
1x32kg@4min 18rpm

2 minutes rest

Swings:
1x32kg@2min 32rpm

Back Squat:
60kg x 5 x 3
70kg x 3 x 2
1.5 minutes rest/set

Towel swings:
1x16kg x 20/20 x 1

1hr tft

Mick

Wednesday 13th January 2010

Snatch:
1x24kg@6min 18rpm

5 minutes rest

Jerks:
2x24kg@1min 10rpm
2 minutes rest
2x24kg@2min 8rpm
2 minutes rest
2x24kg@2min 6rpm
2 minutes rest
2x24kg@1min 10rpm

Pull-Ups:
BW x 5 x 5

Mick

Thursday 14th January 2010

LCCJ:
2x20kg@5min 10rpm
4 minutes rest
2x20kg@4min 10rpm
3 minutes rest
2x20kg@1min 10rpm
2 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x20kg@1min 10rpm
2 minutes rest
2x20kg@2min 12rpm

almost lost my lunch after the last set.....

Back Squat:
70kg x 4 x 3
50kg x 20 x 1

tft for about 1.5hrs

Mick

Tuesday 19th January 2009

Didn't feel too good during training, pretty piss poor effort.....

LCCJ:
2x20kg@5min 10rpm
5 minutes rest
2x20kg@2min x 2 10rpm (2 minutes rest/set)
2 minutes rest
2x20kg@1min 10rpm

OAJ:
1x32kg@2min 12rpm
1 minute rest
1x32kg@2min 14rpm

1.5hr tft

Mick

Wednesday 20th January 2009

Starting to feel a cold/flu coming on.......

OALC:
1x24kg@10min 12rpm
5 minutes rest
1x24kg@4min 14rpm

OAJ:
1x28kg@3min 12rpm
3 minutes rest
1x28kg@2min 18rpm

Pull-Ups:
BW x 5 x 5

Mick

Thursday 21st January 2009

Snatches:
1x16kg@10min 23rpm
1x24kg@4min 18rpm
hands started to feel a little tender, so discretion was the better part of valour...

Front Squats:
2x28kg x 5 x 5

OAJ:
1x40kg x 5/5 x 3

flu has set in but "Codral" is my friend

Mick

Monday 25th January 2009

I haven't had the opportunity to train on a Monday for a while so I snuck a little session in as I knocked off from work earlier then normal;

Jerks:
2x24kg@1min x 5 (1 minute rest/set)
12 - 12 - 12 - 12 - 8 rpm
2 minutes rest
2x16kg@2min x 3 (2 minutes rest/set)
14 - 14 - 14 rpm

Mick

Wednesday 27th January 2009

Snatches:
1x24kg@6min 19rpm
3 minutes rest
1x24kg@4min 18rpm

Front Squats:
2x28kg x 5 x 3

big day planned tomorrow.......

Mick

Thursday 28th January 2009

Feeling bloody weak, will try to get more sessions in, if not maybe go for a check up

BW= 79.1kg

LCCJ:
2x20kg@5min 9rpm (will post video of this sloppy effort tomorrow)
5 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x20kg@2min 8rpm
3 minutes rest
2x20kg@2min 10rpm

5 minutes rest

Snatches:
1x20kg@6min 20rpm

Pull-Ups:
BW x 8 x 3

tft x 1.25 hrs

Mick

Thursdays disappointing LC set;

<object width="425" height="344"><param name="movie" value="www.youtube.com/v/bXXPmjfGtqY&hl=en_...;/param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="www.youtube.com/v/bXXPmjfGtqY&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Hmm, can anyone help me out and give me directions on how to embed a youtube clip here properly..?

Mick

Monday 1st February 2010

Decided to try and squeeze a small session in on a Monday as well............

Jerks:
2x16kg@7min 10rpm

2 minutes rest

Snatches:
1x16kg@7min 20rpm

Mick

Tuesday 2nd February 2010

OALC:
1x24kg@10min 12rpm
5 minutes rest
1x28kg@4min 10rpm
3 minutes rest
1x28kg@2min 14rpm
1 minute rest
1x24kg@2min 13rpm

OAJ:
1x40kg x 6/6 x 2
1x40kg x 4/4 x 1

now off to tft...

Mick

Wednesday 3rd February 2010

Snatches:
1x20kg@8min 20rpm
4 minute rest
1x20kg@4min 16rpm(slower then my normal snatching pace but i wanted to work on holding the lockout for a little longer)

got side tracked and had to leave the gym

a few hours later..

MP:
1x28kg x 5/5 x 5
snuck this in whilst training my eldest...

Mick

Thursday 4th February 2010

LCCJ:
2x24kg@4min 6rpm
4 minutes rest
2x24kg@3min 5rpm
3 minutes rest
2x24kg@2min 6rpm
2 minutes rest
2x24kg@1min 10rpm

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

Front Squat:
2x24kg x 8 x 3

Mick

Tuesday 9th February 2010

First session, 11.15am will be back in the gym this arvo for tft so I'll probably do some more then as well.

Snatches:
1x20kg@6min 20rpm

6 minutes rest

LCCJ:
2x20kg@6min 9.9.9.9.8.9 rpm
6 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x20kg@2min 9rpm

will be doing LCCJ for comp in March, at this stage goal is 100+ with the 20's but I may try out the 24's, who knows???

Mick

Tuesday 9th February 2010

2nd session, 4.30pm.........

Snatches:
1x20kg@6min 20,20,19,20,20,19 rpm

2 minutes rest

Jerks:
2x20kg@2min 12rpm x 2 (2 minutes rest/set)
2 minutes rest
2x20kg@1min 18rpm

Back Squat:
60kg x 8 x 3

1hr+ tft

Mick

Wednesday 10th February 2010

OAJ:
1x28kg@4min 12rpm
2 minutes rest
1x28kg@4min 12rpm
2 minutes rest
1x28kg@4min 14rpm

Pull-Ups:
BW x 5 x 3

short and sweet...

Mick
trained the boys for 35 minutes later in the arvo, they're not really fans of Burpees just yet

Thursday 11th February 2010

LCCJ:
2x20kg@5min 10rpm
5 minutes rest
2x20kg@4min 9rpm
4 minutes rest
2x20kg@2min 9rpm
2 minutes rest
2x20kg@2min 12,8 rpm

5 minutes rest

Snatches:
1x20kg@4min 22rpm

1hr+ tft

Mick

Tuesday 16th February 2010

Snatches:
1x20kg@6min 20rpm
3 minutes rest
1x20kg@4min 20rpm
2 minutes rest
1x20kg@2min 22rpm
1 minute rest
1x20kg@2min 16rpm

felt pretty easy...

Mick

Wednesday 17th February 2010

OALC:
1x24kg@8min 14,12,12,12/14,12,12,12 rpm

4 minutes rest

Jerks:
2x24kgx 3,5,7,9,7,5,3,5,10
1 minute rest/set

Pull-Ups:
BW x 5 x 4

Mick

Tuesday 23rd February 2010

First session since losing a family member last week, been pretty chaotic around here of late. Feels like i regressed quite a bit in the enforced lay off, we'll see how I go on the 20th......

LCCJ:
2x20kg@4min 10rpm
4 minutes rest
2x20kg@4min 10,9,8,10rpm
4 minutes rest
2x20kg@2min 9,8rpm
2 minutes rest
2x20kg@2min 10rpm

Snatch:
1x16kg@4min 25rpm

Stationary Bike:
@12min last 4 minutes tabata

Mick

Wednesday 24th February 2010

Small hit out to clear my head before heading off to the funeral.

Snatches:
1x24kg@6min 18rpm
3 minutes rest
1x16kg@6min 21rpm

3 minutes rest

OAJ:
1x28kg x 20/20 x 1
1x40kg x 6/6 x 1

Mick

R.I.P Martial..........

Did you ever get an answer on this?

Monday 1st March 2010

Serious training will be on the back-burner as Mum is still in hospital and will be for a while yet, I'm still planning on competing on the 20th, though I don't have too high expectations as my energies are needed elsewhere for now.

Snatch:
1x24kg@6min 20,20,18/20,20,18 rpm

5 minutes rest

OALC:
1x28kg x 20/20 x 1
1x28kg x 10/10 x 1

Swings:
1x28kg x 30/30 x 1
1x24kg x 20/20 x 1
done as a drop set,no rest between sets

then off to the ICU

Mick

Warren,
Answer to what exactly? how to post a youtube clip? no

Tuesday 2nd March 2010

BW = 78.7kg

LCCJ:
2x20kg@8min 10,10,8,8,7,7,6,6 rpm
approx 5 minutes rest
2x20kg@2min 9,8 rpm
2 minutes rest
2x20kg@2min 10,8 rpm

OAJ:
1x32kg x 12/12 x 1
1x24kg x 20/20 x 1

Swings:
1x24kg x 30/30 x 1

Mick

Wednesday 3rd March 2010

Snatches:
1x20kg@8min 20rpm
4 minutes rest
1x20kg@4min 20rpm

4 minutes rest

LCCJ:
2x20kg@2min x 2 (2 minutes rest/set) 10rpm

tft with Mike for .5hr

Mick

Tuesday 9th March 2010

LCCJ:
2x20kg@4min 9rpm
4 minutes rest
2x20kg@4min 10,10,9,9rpm
4 minutes rest
2x20kg@2min 9rpm

6 minutes rest

Snatches:
1x20kg@4min 18rpm

OAJ:
1x32kg x 10/10 x 1

Hang Cleans:
50kg x 8,7,6,5,4 x 1

a few calf raises then done.

Mick

Wednesday 10th March 2010

Snatches:
1x24kg@6min 20rpm
5 minutes rest
1x24kg@4min 20rpm
4 minutes rest
1x16kg@2min 22rpm

Swings:
1x28kg x 30/30 x 1

Mick

Sunday 14th March 2010

gotta get in a session anytime i can these days....

LCCJ:
2x24kg@3min 7,6,6rpm
3 minutes rest
2x24kg@3min 6,6,7rpm

Jerks:
2x24kg@2min 8rpm
3 minutes rest
2x24kg@ 2min 5,8rpm
2 minutes rest
2x24kg@1min 12rpm

short one,but it something is better than nothing

Mick