10 squats
3min one handed swing test 16kg kb
106 reps
1 better than last time! Woop woop
BUSTER
Saturday 27 June 2009
25/6/09
Mr. Spectacular
16kg kb
laddered 1-5 2 rounds (shoulders werent feeling too helathy0
Squat thrust dead clean combo 16kg kb
50 reps for time 5 min 2
Duck walk, farmers walk, crab walk, gallops, had some fun with these in the back garden
16&12kg kb doubled farmers walk
R 1min 09
L 54 sec
BUSTER
16kg kb
laddered 1-5 2 rounds (shoulders werent feeling too helathy0
Squat thrust dead clean combo 16kg kb
50 reps for time 5 min 2
Duck walk, farmers walk, crab walk, gallops, had some fun with these in the back garden
16&12kg kb doubled farmers walk
R 1min 09
L 54 sec
BUSTER
Thursday 25 June 2009
24/6/09
Tabata Snatch 16kg kb
R8 L8 R8 l8 R7 l8 R7 L7 R8 (ENDED UP DOING NINE INTERVALS INSTEAD OF EIGHT BY NOT PAYING ATTENTION TO THE TIMER)
1MIN REST
R8 L8 R7 L8 R5 L7 R7 L5
WITH TRYING TO WRITE DOWN NUMBER OF REPS COMPLETED I FORGOT SOMETIMES WHICH HAND THE LAST SETS WHERE COMPLETED WITH SO IT GOT A BIT MESSED UP.
16KG KB RACK HOLD
R 1 MIN 15
L 1MIN 01
BUSTER
R8 L8 R8 l8 R7 l8 R7 L7 R8 (ENDED UP DOING NINE INTERVALS INSTEAD OF EIGHT BY NOT PAYING ATTENTION TO THE TIMER)
1MIN REST
R8 L8 R7 L8 R5 L7 R7 L5
WITH TRYING TO WRITE DOWN NUMBER OF REPS COMPLETED I FORGOT SOMETIMES WHICH HAND THE LAST SETS WHERE COMPLETED WITH SO IT GOT A BIT MESSED UP.
16KG KB RACK HOLD
R 1 MIN 15
L 1MIN 01
BUSTER
23/6/09
10 wall squats
Pistols Practice
16kg kb TGU any style
5 min round = 14 reps
1min rest
16kg c&p 5min round = 44 reps
Actually times this to a UFC fight, forgetting one of the guys got hit in the balls halway through and they stopped the clock! DOH!
BUSTER
Pistols Practice
16kg kb TGU any style
5 min round = 14 reps
1min rest
16kg c&p 5min round = 44 reps
Actually times this to a UFC fight, forgetting one of the guys got hit in the balls halway through and they stopped the clock! DOH!
BUSTER
Tuesday 23 June 2009
22/6/09
10 wall squats
Pistols practice
5 x 20 16kg kb two handed swing 5 rounds
16kg kb towel swings 5x10 5 sets
16&12kg kb towel swings 5 x 10 5 sets
16&12kg kb doubled swing
r 10
l 10
r 10
l 10
r 10
l 10
r 10
l 10
16&12kg towels farmer walk (towel doubled) R 24 secs L 22 secs
Static towel hold (normal towel through) r 43 secs L 41 secs
Really like these towel swings, managed to get a god snap of the hips, good workout.
BUSTER
Pistols practice
5 x 20 16kg kb two handed swing 5 rounds
16kg kb towel swings 5x10 5 sets
16&12kg kb towel swings 5 x 10 5 sets
16&12kg kb doubled swing
r 10
l 10
r 10
l 10
r 10
l 10
r 10
l 10
16&12kg towels farmer walk (towel doubled) R 24 secs L 22 secs
Static towel hold (normal towel through) r 43 secs L 41 secs
Really like these towel swings, managed to get a god snap of the hips, good workout.
BUSTER
19/6/09
16kg kb
Swing, clean, snatch = 1 reps 7 each hand = 42reps 3 rounds
12kg windmills 5 e.s
16kg kb windmills 2 e.s 4 rounds
Swing, clean, snatch = 1 reps 7 each hand = 42reps 3 rounds
12kg windmills 5 e.s
16kg kb windmills 2 e.s 4 rounds
18/6./09
Dumb Dumb
Pistols Practice doorway 5 reps e.s
Tgu 16kg kb
Pushup
1min work 20 secs rest
TGU 3
PU 17
TGU 3
PU 11
TGU2
PU 13
TGU 3
PU 9
TGU 2
PU11
TGU 2
PU 11
TGU 2
PU 12
I hate this workout, it was just silly, i made this bloody thing up, i hurt.
Pistols Practice doorway 5 reps e.s
Tgu 16kg kb
Pushup
1min work 20 secs rest
TGU 3
PU 17
TGU 3
PU 11
TGU2
PU 13
TGU 3
PU 9
TGU 2
PU11
TGU 2
PU 11
TGU 2
PU 12
I hate this workout, it was just silly, i made this bloody thing up, i hurt.
17/6/09
Wall squats x10
Pistols practice Doorway 5 e.s
Two handed swings sets of 25
10 sets
Press 16kg R 10 L 10 r 8 L 8 rR5 L 5
Lockouts to finish
Pushup plank 4 x 1min
Pistols practice Doorway 5 e.s
Two handed swings sets of 25
10 sets
Press 16kg R 10 L 10 r 8 L 8 rR5 L 5
Lockouts to finish
Pushup plank 4 x 1min
Wednesday 17 June 2009
16/6/09
Wall Squats x 10 (fell on my butt a few times)
Snatch 16kg kb
Sets of 10 e.s
10 sets
Walked around for a while between sets.
Pushup Plank 4x1min
Pistols Practice 5 reps e.s
BUSTER
Snatch 16kg kb
Sets of 10 e.s
10 sets
Walked around for a while between sets.
Pushup Plank 4x1min
Pistols Practice 5 reps e.s
BUSTER
Mon 15/6/09
Pistols Practice (using resitance bands attached to chin up bar)
Clean, press and pullup ladders
Pullups kipping.
1-5 ladders x 4
Sotts Press 8kg kb 5 e.s
High pulls dead 16kg kb 10 e.s
Push up Plank 4x1min
BUSTER
Clean, press and pullup ladders
Pullups kipping.
1-5 ladders x 4
Sotts Press 8kg kb 5 e.s
High pulls dead 16kg kb 10 e.s
Push up Plank 4x1min
BUSTER
Sat 13/6/09
TGU Lunge Style
5 min - 12reps 16kg kb
Sit out pushups
10,8,5,2,5,8,10
Bottoms up clean Practice
OH walk 16kg KB
Left 40 sec
Right
30 sec
Farmers Walk 16kg kb
Left 5min 02
Right 6min 29
Later on that day
Push up Plank 4x1min
BUSTER
5 min - 12reps 16kg kb
Sit out pushups
10,8,5,2,5,8,10
Bottoms up clean Practice
OH walk 16kg KB
Left 40 sec
Right
30 sec
Farmers Walk 16kg kb
Left 5min 02
Right 6min 29
Later on that day
Push up Plank 4x1min
BUSTER
Wednesday 3 June 2009
2/6/09
A training session with Wullie
Squats
12@ 20 kg
10 @ 30kg
8 @ 40kg
5 @ 50kg
Dont have a squat rack so this is interesting!
Chins Laddered 1-5 x 4 = 60 chins (Mostly kipping)
20 kg bar
Press 17 reps
Push Press 8 reps
Push Jerk 6 reps
Pad work to finish
Squats
12@ 20 kg
10 @ 30kg
8 @ 40kg
5 @ 50kg
Dont have a squat rack so this is interesting!
Chins Laddered 1-5 x 4 = 60 chins (Mostly kipping)
20 kg bar
Press 17 reps
Push Press 8 reps
Push Jerk 6 reps
Pad work to finish
1/6/09
100 Burpees (No pushup, small jump at top)
Time: 12 min 08
16&8kg double push press 4 reps each side (was having a play about)
BUSTER
Time: 12 min 08
16&8kg double push press 4 reps each side (was having a play about)
BUSTER
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