Easy Monday workout today.

10min joint Mobilization


LCCJ

2x24kg 2mins 14 reps
2 min rest
2x20kg 2mins 16 reps
2 min rest
2x24kg 2mins 10 reps
2 min rest
2x20kg 2mins 12 reps
3 min rest

Dbl kb Swings
2x24k 20 secs on 40 secs off for 5 mins

Treadmill run
2 in easy warmup
10 sprints 40 secs on 20 secs off on level 9
3 min cool down

30 mi Holosync Meditation

Love them double swings!!

Jerk Volume workout

2x32kg 5 reps
rest 1 min
2x28kg 10 reps
rest 1min
2x24kg 15reps
rest 1min
2x20kg 20 reps
rest 1 min
2x20kg 20 reps
rest 1 min
2x24kg 15 reps
rest 1min
2x28kg 10 reps
rest 1min
2x32kg 5 reps =100 REPS!!!

3 min rest

Lean Forwards
2x24kg
3x10 reps

3min rest

Overhead quarter Squats

2x24kg
3x10 reps

Bumps
2x24kg
2x25 reps

Today was a brutal LCCJ Volume workout.
Much like the Jerk set I did earlier this week, I was going for 100 reps total.
Towards the end I split my reps in half for each set/bell. I made it to 97 reps and had nothing left in the tank. All in all it was great workout and I got to share the love with my fellow kb lifters.

So heres how it went

2x32kg 5 reps
2x28kg 10 reps
2x24kg 15 reps
2x20kg 20 reps
2x20kg 10 reps
2x20kg 10 reps
2x24kg 8 reps
2x24kg 7 reps
2x28kg 5 reps
2x28kg 5 reps
2x32kg 3 reps=97

I was taking a minute rest in between at the start, then took a some extra time to recover as I got into it further until I felt recoverd.

Thats all today.
Planning on squat clean workout tomorrow with 24kg 10x10.

Back from a bad cold/flu. Took it easy today..sort of. Feeling the time off and all crap I ate!

Joint Mobilization 15 mins-it might have been longer. Its really cold and my body was feeling the after effects from the holidays and being sick. Took quite a while to get my core warmed up.

LCCJ
2x24k 2mins 14 reps
2min rest
2x20k 2mins 16reps
2min rest
2x24k 2mins 10 reps
2min rest
2x20k 2mins 12 reps

My focus mainly was my rack position. As I used the "rack meditation" technique.
I have a habit of going out like a bat out hell so my pace was very slow.

Dbl Swings
2x20k 20 sec on 40 sec off. for 5 mins.
Focus was on using traps, hips and up on my toes . letting the bells pull my heels drop as they come down.

Easy treadmill run 10 mins.

Dont want to kill myself right away. 8 weeks to the Arnold!

January 9 2010

Still coming back slowly after the flu but feeling much better and getting stronger.
Joint mobility 10 mins
Jerks
2x24kg 30 seconds on 30 seconds off 7 reps each 5 rounds
Bumps 32kg 2x15
Chest bumps only 2x 20kg 2x25
Treadmill sprints 2 min warmup 5 sprints 40 secs on 20 sec off
Im feeling great again. Loooking forward to doing some heavy volume again

Thats all for today! Peace.

January 11 2010

Mondays workouts are usually quite easy but since Ive been feeling better I decided to step it up a little.
10 -15 min joint mobilization and stretching

LCCJ
2x24kg
3mins 18 reps
2min rest
1min 10reps sprint
2min rest
2min 12reps
2min rest
1min 8 reps

the rack is giving me troubles again . Tough to relax into this so..decided to do some assitance work.

2x32kg 1min rack meditations 2 rounds
Bumps 2x 32kg 2x 15 reps

Dbl Swings 2x24kg 3sets 30 secs on 30 secs off

Thats all for now. Later planning on some treadmil sprints! Fun times!

January 12, 2010

Joint mobiliztion 10 mins

Jerks
32k 5reps
rest 1 min
24k 10 reps
rest 1min
20k 15 reps
rest 2 mins
repeat 3 rounds

10 min treadmill run
1 hour yoga class

January 14 2010

OK! Size and Strength. Here we go!

Pressed 2x24k 5 sets. Was shooting for sets of 10. That only lasted for 3 sets. Still finished 2 more sets of 6.

Assisted pullups. 3x30

Jump squats. 24k 3x25

Swings 24k 3x 1 min

Killer workout.

January 19 2010

Feeling some recovery from the weekend with Denis Kanygin so I thought I would hit the 28kgs today.

LCCJ

2x28kg 1min on 1 min off 6rpms
5 rounds

Bumps 2x28kgs 3x20

Dbls swings 2x28kgs 30 secs on 30 secs of 5 mins

10 min easy tredmill run

January 25 2010

10-15 JM

Working with 28kg today.They definately have a different groove.

LCCJ 2x28kg
Ladder 5,7,9,5,7,9.5,7 ..and im shot!

Bumps 2x32kg 3x15

Dbl Swings 2x28kg
30 secs on 30 secs 3 rounds

Treadmill Sprints x 5

Not one of my best workouts. will resume tomorow.

That ladder looks awfully familiar!! Nice work. Keep it up, Mikey!!

Nice work Mike!

what was the rest time between your ladder set

January 27 2010

Still working with 28kgs..getting little discouraged, but I'm going to perservere.

LCCJ

2x28kgs
1 min on 1 min off
6-8 rpms 5rounds.

I feel like my cleans are not very "clean" and most of my energy is going into getting the bells in the rack position.


Presses
2x32kg 2x5reps
1arm bent over row
1x40kg 2x7 reps

Deadlifts
2x28kgs up on my toes, shoulders shrugged back and hips forward. Hold for 6 mother russians 3x10

Jerks
2x28kgs
3x10 1min rest btween

Cleans
2x28kgs 3x10

Dbl Swings
2x28kgs
3x30secs on 30 secs off

Hey Johanna! I took about a 1 min rest in between. Thanks for asking.

February 4 2010

So I'm back. Recovering from some back pain and a huge knot in my left calf muscle. Also just got rid of another cold so my training has lacked the last couple of weeks.

LCCJ
2x24kg
1min on 1 min off 5 rounds.

these went very well

2x28kg Deadlifts 3x10
2x28kg bumps 3x15

Felt very god today. Im getting healthy again. I hope I stay this way.

So that's where you been hiding, Mikey. Hope you're feeling better and getting ready to start moving some serious tonnage again!

Awesome you are up and running again bro! Remember, "Baconators" improve recovery..ha ha

February 8, 2010
JM 10 mins

Jerk Day-Sprint and Volume
2x32kg 5 reps
1 min rest
2x28kg 10 reps
1 min rest
2x24kg 15 reps
2 min rest
repeat 4 x =120 reps

This felt good. Discovering the different grooves of each bell and really focusing on explosiveness. The reps were done quickly in a sprint fashion so there was almost no rest in the rack position between each rep.

Bumps 2x32kg 2 sets of 20reps

Treadmill Sprints

2min jog followed by 6 sprints . 40 secs on 20 secs off

February 9 , 2010

JM 10mins

LCCJ
2x28kg
2mins on 2mins off 5rpm x2
1min on 1min off 5rpm x 3

OAJ
40kg
2x8reps l,r

Deadlifts
2x32kg
2x10

The goal today was to make the 24kgs feel light. We'll see tomorow.

20min easy treadmill jog.

February 11 2010

JM 10mins

LCCJ

2x 24kg
2 mins on 2mins off x2 10rpm
1 min on 1 min off x3 10rpm

OAJ
1x 32kg
10 reps x 2 l,r

TNT Cable press 10 reps
immediately followed by one arm row 40kg 10 reps l,r 2 sets.

Front Squats
2x32kg
3x5

Peace!

February 12 2010

LCCJ ladder
2x28kg
5,7,9,11,7,9,6...well that really sucked ass!

Jerks
2x32kg
1x10
1x7
1x5

Chest Bumps
2x24kg 3x25

Bumps
2x32k
2x20

Thats it! Not too happy, but I did my best.
peace.

February 15 2010

Jerk volume
2x28kg
reps 20,10,5,15,10,5,13,10,5,10,7 = 110 reps
rested for a min -90 secs in between.


February 16, 2010

LCCJ
2x28kg
1 min 1min off 10 rpm 2 sets
1 min on 2 min off 10 rpm 3 sets
needed to recover more, next time I will know better.
Felling good though! Just need to pace more and be patient. I really start cookin pretty fast and fizzle out quickly.

Bumps
2x32kg
2x20

Plyojumps
32kg 2x25

Suitcase Squats
2x36kg
2x15

Overall good workout. Going for a run later. Peace

Looking good, Mikey! Which bells were you using for LC?

Woops! Thanks for noticing. 28kg for LC. I will edit that in.

Nice work Mike!!

February 19 2010

10 mins JM

Indian clubs! yeah baby!

Combo of folding arcs, falling arcs (frontal,sagital), 1 arm figure 8, falling circles,rotating guard.

LCCJ
2x28kg
1 min on 1 min off 10rpm x4

1arm cleans
40kg 2x10 l,r

Jerk sprints
2x32kg
7reps in 30 secs 30 sec-1 min rest x3

1 arm Chair press
24kg 2x10

back to Indian clubs

February 22 2010

Todays workout wasn't the best but here's how it went.

LCCJ
2x24kg

3mins 24reps
rest for 3mins
1min 10 reps 4 rounds with a min or 2 rest between.
2 weeks from the Arnold and not real happy with my endurance but..thats life.

Treadmill sprints
10 30 secs on 30 secs off on levels 9, 10, 11.

30 min Holosync Meditation.

February 24 2010

If any of you ever need advice on a workout, whatever you do dont ask Ken Blackburn unless you have very low self esteem and chronic depression and you need someone to smack you around because you feel you deserve it. All kidding aside I asked Ken for a workout and here was his response. "Jerks. Sets of 17 reps. Keep going until you get 250!"

I went a different route

2x24kg
3x17, 2x15,5x12,5x10,4x15= 251

Felt good today. It was definately challenging.

That was funny - Kinda curious now... might ask him for a workout see what comes back!! Maybe I hate myself
But I like your training style Mike - feelin inspired now - thanks for that!

February 27 2010

10 min Jm and indian club warmup

Dbl Presses
2x24kg 4x12

Dbl Renegade Row
2x32kg 4x12 (6each arm)

Dbl Swings
2x24k 30 secs on 30 secs off for 5 mins

Jump Squats
24kg 3x25


One week to the Arnold.

March 13, 2010

Well I'm back in the swing of things(no pun intended).
Felt like crap all week after the Arnold. Happy to be back!

Went old school today with some bodyweight/kb combo workout I dug up from Mike Mahler a few years back.

10 mins JM and Indian club warmup

Squats-25 arms overhead, hands together holding a hockey stick.
Immediately after snatches 28kg 15 L,R.

1min rest

Jumping Jacks (thats right juming jacks!) 50
Immediately followed by hand2 hand swings 32kg x 30

1 min rest

Burpees(squat thrust) 15
Followed by Dbl Cleans 2 x 24kg x 10. (Ive named this combo"pukers" and you'll know why when you do them!)

1min rest

Plyopushups 10
Then 2 hand swings 40kg x 25

2 min rest 3 rounds.

my rest time became a little longer towards the end . Its really a killer workout! The pace relatively fast, so not a lot of rest between reps either.
If you try it out let me know how it goes!

Peace.

March 15, 2010

Jm and Indian Club warmup

Jerk ladders 2x28kg 5,7,9,11,13 x 3

Jerk Sprints 2x24kg
30 sec on 30 sec off 8-10 reps per.

3/19

Jm and Indian club warmup

2x24kg
Clean, Squat, Press. 1 min on 2 min rest . 8rpm x4

Battling rope work 30 secs on immedately followed by snatch 30 xec l,r 24kg 2 min rest x 3

3 /20

20 mile road bike ride


3/21

Jerk volume set
2x32kg 20 sets of 5 reps 30 secs on 1 min rest.


Peace all.

Mike-

You are a machine!! I cant wait to get my hands on the 40kg Friday. We don't have one and I haven't tried lifting one since November!

Its nice to be back! Havent posted in a while.

4/9/10

LCCJ 2x24kgs 4mins 30sec 27 reps
3-4 min rest.

3x2mins @ 6rpm

4/10/10

Lccj 2x 28kgs 1min on 1 min off. 5 rounds 8rpm
Bumps2x 28kg 3x15
1 arm jerks 1x40k 6reps per arm
1 arm swings 3x10 each arm 40kg

Hope everyoe is doing well and your keeping up with your training! Peace!

7/19/10

Warm-up: Long Cycle - 16kg's x 10, 24kg's x 5, 32kg's x 5.

Work sets: Long Cycle: 24kg/16kg x 10 reps x 5 sets. Rest 2:30 min between sets. Did a set of 10 with the 24kg’s and then immediately pick up 16kg’s and then a set of 10. 
Assistance Work – K-bell jump squats: 24kg x 15 reps x 4 sets. Rest 1 min between sets…..Barbell reduced range deadlifts: 185lb x 10 reps x 4 sets.  Rest 90 seconds between sets.

Handstands and bodyweight dips max-not very well:(

Light cardio-10 mins