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My KB  practice Aug09

Page history last edited by Dave Raftery 10 years, 8 months ago

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31 Dec

TGU 20kg 5/5 in 9 min

Snatch 16kg 10 reps, 100 total

Halos 16kg 15/15

 

30 Dec

Swings 20kg, 40 reps total

 

29 Dec

TGU 20kg 5/5 in 9:30 min

1HSW 20kg, 10 reps, 100 total in 9 min

Leg raises 25

Plank 15

 

26 Dec

1HSW 20kg, 10 reps, 100 total in 9:30 min

 

24 Dec

2HSW 25kg 10 reps, 140 total in 13.25 min, 7700 lbs lifted  - PR !!

Leg raises 25

Plank 15

 

 

22 Dec

TGU 20kg 5/5 in 9:30 min

Snatch 16kg 10 reps, 60 total - in 9 minutes

Leg raises 25

Plank 15

 

 

19 Dec

Snatch 16kg 10 reps, 100 total - in 14 minutes

Halos 10/10

Leg raises 25

Plank 15

 

 

17 Dec

TGU 20kg 6/6 in 11:20 min

1HSW 16kg 20 repsLeg raises 25

Plank 15

 

 

16 Dec

2HSW 20kg 30, 20, 20, 20, 20, 20 - total 130 reps in 9:40

Lunges 9kg 30 total

Leg raises 25

Plank 15

 

15 Dec

TGU 16kg 5/5 - no switching sides

Snatch 16kg 10 reps, 100 total - working on throwing kb out on way down to prevent callouses

2HSW 20kg 30 reps

Leg raises 25

Plank 15

 

13 Dec

TGU 20kg 5/5 in 9:30 min

1HSW 20kg 10 reps, 100 total 9 min

 

12 Dec

TGU 20kg 5/5 in 9 min

Snatch 16kg 10 reps, 100 total

Halo 10/10

Leg raises 20

Plank 15

 

6 Dec

1HSW 20kg 10 reps, 80 total

 

5 Dec

TGU 20kg 6/6 in 10:30 min

Snatch 16kg 10 reps, 100 total

Halo 10/10

Leg raises 20

Plank 15

 

3 Dec

TGU 20kg 6/6 in 10.5 min

1HSW 20kg 10 reps, 100 total

 

28 Nov

2HSW 25kg 10 reps, 10 total in 9:20

Snatch 16kg 10 reps, 60 total

Leg raises 20

Plank 15

 

27 Nov

TGU 20kg 6/6 in 10:30 min

Snatch 16kg 10 reps, 60 total

Leg raises 20

Plank 15

 

25 Nov

2HSW 25kg 10 reps, 120 total in 11:20 - 6,600 lbs lifted

Leg raises 20

Plank 15

 

24 Nov

TGU 20kg 6/6 in 8:30 min

Leg raises 20

Plank 15

 

21  Nov

TGU 20kg 4/4 in 6:30 min

 

19 Nov

TGU 20kg 7/7 in 14 min

 

18 Nov

2HSW 25kg 10 reps, 100 total in 9:20 - 5,500 lbs lifted

Halos 16kg 10/10

Leg raises 20

Plank 15

 

17 Nov

TGU 20kg 5/5 in 9.5 min

Snatch 16kg 10 reps, 100 total

 

15 Nov

2HSW 25kg 10 reps, 120 total in 11:20 - 6,600 lbs lifted

 

14 Nov

TGU 20kg 5/5 in 9.5 min

1HSW 20kg 10 reps, 60 total

2HSW 25kg 10 reps, 60 total

 

7 Nov

TGU 20kg 6/6 in 11 min

1HSW 20kg 10 reps, 100 total 9:30 min - 4,500 lbs lifted

Halos 16kg 10/10

 

5  Nov

TGU 20kg 5/5 in 9 min

2HSW 25kg 10 reps, 80 total in 7:30 min

Halos 16kg 10/10

 

3  Nov

TGU 20kg 4/4 in 7.5 min

1HSW 20kg 10 reps, 100 total 9:30 min

Halos 16kg 10/10

 

2  Nov

TGU 20kg 5/5 in 9 min

Roundabout swings with snatch, 16kg, 3 reps per set in 45 seconds, 5 sets

 

29  Oct

TGU 16kg 6/6 in 10 min

 

27  Oct

TGU 20kg 4/4 in 7.5 min

1HSW 20kg 10 reps, 100 total 9:30 min

 

25  Oct

TGU 20kg 3/3 in 5.5 min

2HSW 25kg 10 reps, 80 total 7:30 min

 

24  Oct

TGU 20kg 3/3 in 5.5 min

1HSW 20kg 10 reps, 100 total 9:30 min

 

14  Oct

TGU 16kg 8/8 in 13.5 min

Roundabout swings with snatch, 16kg, 3 reps per set in 45 seconds, 1 set

 

13  Oct

TGU 20kg 4/4 in 7.5 min

1HSW 20kg 10 reps, 60 total 5:30 min

 

 

8 Oct

Roundabout swings with snatch, 16kg, 3 reps per set in 45 seconds, 5 sets in 9 minutes

 

7 Oct

TGU 20kg 4/4 in 7.5 min

Halos 16kg 10/10

 

5 Oct

TGU 20kg 5/5 in 9 min

Roundabout swings with snatch, 16kg, 3 reps per set in 45 seconds, 5 sets in 9 minutes

 

4 Oct

TGU 20kg 3/3 in 5:30 min

Roundabout swings with snatch, 16kg, 3 reps per set in 45 seconds, 5 sets (2HSW, xfr, 1HSW, snatch, 2HSW, xfr, 1HSW, snatch, back to 2HSW)

 

3 Oct

TGU 20kg 4/4 in 7:30 min

Roundabout swings with snatch, 16kg, 4 reps per set in 1 minute, 5 sets - these are a killer but flow nicely!

 

30 Sept

TGU 20kg 3/3 in 5:30 min

1HSW 20kg 10 reps, 60 total 5:30 min

Halo 20kg 10/10

Leg raises 20

Plank 15

 

 

27 Sept

Snatch 16kg 10 reps, 60 total

 

26 Sept

TGU 20kg 5/5 in 8:30 min

 

24 Sept

TGU 20kg 4/4 in 7:15 min

1HSW 20kg 10 reps, 60 total

Halo 16kg 10/10

 

21 Sept

C&P 20kg  2/2

C&P 16kg 5/5, 5/5, 5/5

2HSW 25kg 10 reps,  80 total in 7.5 minutes

 

20 Sept

TGU 20kg 5/5 in 9 min

Snatch 16kg 10 reps, 100 total

Halo 16kg 10/10

 

19 Sept

TGU 20kg 3/3 in 6 min

2HSW 25kg 10 reps,  100 total in 10 minutes

Halo 20kg 5/5

 

17 Sept

TGU 20kg 4/4 in 8 min

Snatch 16kg 10 reps, 60 total

Halo 20kg 5/5

 

13 Sept

TGU 20kg 5/5

C&P 16kg 5/5, 5/5

1HSW 20kg 10 reps, 100 total

 

12 Sept

TGU 20kg 3/3

1HSW 20kg 10/10

 

4 Sept

C&P 20kg  2/2

C&P 16kg 5/5, 5/5, 5/5, 5/5, 5/5, 5/5 - 60 total reps

 

3 Sept

TGU 20kg 5/5  9 min

1HSW 25kg 10 reps 60 total in 6 min

 

31 Aug

C&P 20kg  2/2

C&P 16kg 5/5, 5/5, 5/5

1HSW 20kg 10 reps 100 total in 8:40 min

leg raises - 20

plank - 20

 

30 Aug

1HSW 20kg  10 xfr 10 80 total

TGU 20kg 5/5 9:15 min

1HSW 20kg  10 xfr 10 60 total in 5 minutes

Halo 20kg 10/10

Windmill - no weight 5/5

 

29 Aug

TGU 20kg 5/5 9:15 min

aikido 1 hr

 

25 Aug

TGU 20kg 6/6 11 min

1HSW 20kg 10 reps 100 total in 10 min

Halo 20kg 5/5 <-- first time with this weight !

 

24 Aug

C&P 20kg  2/2

C&P 16kg 5/5, 5/5, 5/5

1HSW 20kg 10 reps 100 total in 10 min

 

23 Aug

TGU 20kg 5/5 9:30 min

TGU 20kg 3/3 5 min

Snatch 16 kg 10R 40 total in 6 min

Slingshot 16kg 18R

Halo 10/10

 

16 Aug

TGU 20kg 5/5 9:15

Snatch 16 kg 10R 100 total in 17 min

 

15 Aug

C&P 20kg  2/2

C&P 16kg 5/5, 5/5, 4/4

Aikido 1 hr

 

13 Aug

TGU 20kg 4/4 7:30

1HSW 20kg 10/10

Aikido 1 hr

 

8 Aug

TGU 20kg 5.5 9:15

1HSW 20kg 10R 100 total in 9:30

Halo 10/10

leg raises 20

plank 15

 

4 Aug

C&P 20 kg 2/2

C&P 16kg - 5/5, 4/4, 4/4

Snatch 16kg 10R 80 total

 

3  Aug

TGU  16kg 5/5 in 8:45

1HSW 20kg 10R 100 total in 10 min

 

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