Optimal Life Fitness

[BJ Rule]

I'm competing in a couple of Kettlebell Comps this year.
One on May 16th and one on July 18th.
Competing in both Jerk and Snatch.

Training proper started last Saturday with the following session:
Saturday 28/02/09
Kettlebell sport with Tommy, Andy P, Andy M and Joe

Jerks 24s- 5mins
Jerk sprints 24s- 5*1min sprints, 20/16/18/15/14
Snatches 24s- 1:40/1:45
1arm jerks 40s- 6/6, 2*5/5
Alternating Sots- 3/16, 3/24
Great fun and alot of work to do.

[BJ Rule]

Wed 4/03/09
Squats- 5/100, 3/130, 3*1/150
1arm press- 2/2- 40kg
Club to finish

[BJ Rule]

Thursday
Jerks 24s- 2mins legs/ quads are knackered
Swings 32s- 3*20 l/r

Friday
KBfront squat warm up- 24s
Snatches- 24s 3min/3min
1arm presses- 40s 2* 1/1
Drop snatches kb- 24s 3/3

[BJ Rule]

Sat- Advanced EKI
went in for a couple of demos
lot's of 1arm jerks w/ 24s
Jerks 24s- 5mins, =40


Monday 9.03.09
KB press 24s- 12/10/8
Ring pull ups- 6/6/6
Bottoms up 16s- 3*5 l/r
Ring tri french- 3*10

[Tommy Matthews]

ahh! so he does train!!

Would be good to see what you get up to while you're away in greece fella!
keep us updated on the forum please.
choi Stelios!

[BJ Rule]

Monday 9.03.09
KB press 24s- 12/10/8
Ring pull ups- 6/6/6
Bottoms up 16s- 3*5 l/r
Ring tri french- 3*10




Wed- 11.03.08
Hang Snatches- 3/40, 3/50
Squats- 5/100, 5/120, 3*5/132.5, 10/102.5



arvo w/ Jos
complexes
in circuit fashion:
bent over row-cleans-Front squats-military presses-back squats-goodmornings-
warm up- 3 each- bar
8each 30kg, 7each 40kg, 6each, 5.....4.....3....2...1
3*8 w/30

[BJ Rule]

Sat & Sun 14/15th March Greece Training Camp
Sat-
2 bell cleans- 3mins
2 bell overhead press- 3mins
2 bell alternating press- 3mins
2 bell push press- 3mins
2 bell alternating push press- 3mins
2 bell jerks - 3mins
2 bell long cycle- 3mins

Sun-
Bottoms up
Snatch
Swing

Lot's of demo's were perfomed. I'll outline this in another section on this forum.

[BJ Rule]

Now that the course was over the serious business is under way. Training all week was approx. 10am - 2pm or 11 - 3pm.

Monday Day 1.
This was testing day. We were told that we had to do our best, aiming for 10minutes.

Jerks 24's
Set 1
1. 7
2. 6
3. 6
4. 7
5. 6
6. 10
tot- 42. My psychological aversion to 10minutes cam into play. I normally do 5minute sets, so 6 felt like a bonus!

Set 2
1. 5
2. 5
3. 5
4. 5
5. 12
tot- 32

One Arm Jerks 32s
2 sets of 2 minutes per hand
Set 1
1. 8
2. 8
1. 8
2. 9
Set 2.
1. 6
2. 6
1. 6
2. 8

Snatches
These were alspo meant to be tested, my shoulders were already struggling form the jerks!!!
Snatch 24s
1. 12
2.12
3. 13
1.13
2.14
3.14

Swings 32s
2*1min l/r

Jump Squats
3*25/100kg

absolutely knackered!!! This is just Day 1

[BJ Rule]

Valery had a quick look at my training notes from Monday and said "you only went 6minutes- do seven!!"

Jerks 24s
Set 1-
1. 6
2. 6
3. 6
4. 6
5. 6
6. 6
7. 11
tot= 47
Maybe I don't always have to stop at 5minutes!!!

Set 2-
1. 7
2. 7
3. 7
4. 7
5. 9
= 37
Maybe I can go faster than 6rpm!

Set 3
1. 7
2. 7
3. 7
4. 7
5. 7
= 35
I can definitely go faster than 6rpm ; )

One Arm Jerks 32s
2* 2min sets each arm all 6rpm

Snatch 24s
Set 1
1. 12
2. 11
3. 9
4. 6
5. 10
6. 12
7. 10
= 70- rubbish. These feel like they are going backwards. finding them tough after all the jerks

Set 2
1. 12
2. 11
3. 9
4. 12
5. 12
6. 12
=68

Swings
2*1min l/r

Jump Squats 100kg
50/50/35
more knackered than yesterday. Jerks feel good, snatches don't!!!

[BJ Rule]

Valery had a quick look at Mon and Tues sessions and told me to aim for faster rpm 5min sets.
Jerks 24s
Set 1
1. 8
2. 8
3. 8
4. 8
5. 8
= 40

Set 2
1. 7
2. 7
3. 7
4. 7
5. 7
=35

Set 3
1. 6
2. 6
3. 6
4. 6
5. 6
= 30

One Arm Jerks 32s
3*2min each hand all 6's

Snatches 24s
Set 1
1. 12
2. 12
3. 12
4. 12
5. 12
6. 12
= 72

Set 2
1. 12
2. 12
3. 12
4. 12
5. 12
6. 12
= 72
Swings 32s
2*20 l/r

Jump Squats 100kg
40/30/40
Absolutely knackered the body is starting to feel fatigued. Lot's of demo's going on which are up in another section. Starting to understand one arm jerks, these feel like they are moving forwards. Still finding snatches difficult.

[BJ Rule]

Jerks 24s
Set 1
1. 7
2. 7
3. 7
4. 7
5. 7
6. 7
7. 7
= 49, best all week
Set 2
1. 8
2. 8
3. 8
= 24
Set 3
1. 7
2. 7
3. 7
= 21

One Arm Jerks 32s
3*2min each arm l/r all 8's. these are getting better every day!!!

Snatches 24s
1. 12
2. 12
3. 8
4. 12
5. 12
6. 5
These are getting worse every day : (

Snatches 16s- trying to recover something!!
1. 15
2. 15
3. 15
4. 15
5. 15
6. 15
7. 15
8. 16
= 121 felt good to be practicing technique

Swings 32s
2*20 l/r
Jump Squats 100kg
30/40/30
1 more day- can't wait, really tired now

[BJ Rule]

Jerks 24s
Set 1
1. 7
2. 7
3. 7
4. 7
5. 7
6. 7
7. 8
= 50 best all week probably pb!!!!

Set 2
1. 9
2. 9
3. 9
= 27

Set 3
1. 8
2. 8
3. 8
= 24

Set 4 & 5 as set 3

Set 6
1. 8
2. 8
3. 10
= 26

Snatches 24s
1. 13
2. 12
3. 10
4. 12
5. 12
6. 12
=71

Olympic Clean and Jerk- I jumped in with one of the Greek kids while he was training.
1*40kg, 1*50kg, 1*60kg, 1*70kg, 1*80kg, 1*90kg, 1*100kg really surprised this went up after a week of training. All my motor pathways mus be open and firing!!!!

Jump Squats 100kg
3*30
Weeks over.
What an experience!!!!!!!

Valery said rest for a couple of days and then test on Monday!!! Numbers should be good!!!

[BJ Rule]

Test day after training camp. Only have time for Jerks!!

Jerks 24s
1. 7
2. 7
3. 7
4. 7
5. 7
6. 7
7. 7
8. 10
=59 pr

Footy training skill and ruck plays!!!! Warming up, made myself available!!!

[BJ Rule]

Snatch 24s-
set 1. 8mins 56/56
set 2. 6mins 42/42

evening Footy training

Thursday Morning
Run and stairs with Bruce. From studio to Monument walk bridge
4*1,2,3 (1 step at a time, 2 steps, 3 steps, repeat)

[Sean]

Footy training? What's going on here? Didn't know Mario Fenech was coming out of retirement.