Boise Kettlebell Lifting

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June 2013 Blog Posts (26)

6-26-13

Breakfast:

3 pieces of bacon

cottage cheese with blueberries

2 tbs creamer with my java

 

small handful of almonds

 

Lunch:

Amylu chicken burger

1/2 bag of veggies(broc and caulif)

1/2 avocado

1 string cheese

1/2 Fuji apple

 

Other half of Fuji apple an hour before my workout

 

WORKOUT:

5 double front squats with the 44s

rest 3 min

5 double front squats with…

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Added by Pam Benedick on June 26, 2013 at 11:23pm — No Comments

TRAINING/NUTRITION BLOG: 6/26/13

Never underestimate how much of an impact mace training will make on your day. These put a serious hurt on you for hours!

TRAINING:

1030AM

ABOUT 30 MINUTES OF 30# MACE DRILLS AND 24KG KETTLEBELL SNATCHES.

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730am-

1 tbsp coconut oil

small bowl filled with jerky and raw…

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Added by Jim B on June 26, 2013 at 9:30pm — No Comments

6-25-13

Breakfast:

Cottage cheese with blueberries

3 turk saus

coffee with 2tbs creamer

 

small handful of almonds

 

 

Lunch:

1 amylu chicken burger

1/2 bag of frozen veggies(brocc and cauliflower)

1/2 avocado

1 string cheese

 

Workout:

(at home)

100 burpees

200 catch and release swings with the 26

 

 

Dinner:

1/2 bag of frozen veggies(stir fry…

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Added by Pam Benedick on June 25, 2013 at 10:39pm — 3 Comments

TRAINING/NUTRITION BLOG: 06/23-6/25/13

TRAINING:

6/23

30 minutes of easy running though the hills. 

6/24

16 Taekwon-Do hyungs, basic technique

6/25

1015am-

5 rounds...

15 double kettlebell swings

12 double kettlebell front squats

9 double kettlebell presses

6 pullups 

(all with 28kg)

5pm-

16 Taekwon-Do hyungs

NUTRITION:

6/23-6/24

Very strict, ketogenic. No carbs except a few…

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Added by Jim B on June 25, 2013 at 10:23pm — No Comments

6-24-13

3 pieces of bacon

1/2 banana

coffee with creamer

cottage cheese

blueberries

coffee with creamer

Chicken

stir-fry veggies

white rice

Today was an off day for me with eating. I know I didn't eat enough. Had a really bad headache and didn't feel like eating most of the afternoon.

WORKOUT:

160lb sumo deadlifts 5reps

3 min rest

145lb sumo deadlift 5 reps

1 min…

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Added by Pam Benedick on June 24, 2013 at 9:36pm — No Comments

TRAINING/NUTRITION BLOG: 06/21/13

TRAINING: 

10AM-

20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND 30# MACE DRILLS @ ABOUT 50/50 WORK:REST INTERVAL. 

6PM-

32 TAEKWON-DO HYUNGS

NUTRITION:

830am-

300mg caffeine

1050am-

25gr Carnivore protein with 1 tsp brown sugar, 1 tsp cinnamon, 1 tbsp chia seed

fish oil

cod liver oil

1pm-

1 tbsp coconut oil

about 8oz of roast turkey breast and a whole…

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Added by Jim B on June 22, 2013 at 7:39am — No Comments

6-21-13

Breakfast:

3 slices of bacon

WORKOUT:

Tabatas:

Swings with 53/ball slams

Swing,catch and squat with 35/mt.climbers

H2H swings with 44/goblet squat with 44

Swings with 53/burpees

Lunch:

Sausage with broccoli and cauliflower

cottage cheese with blueberries

small handful of almonds

small piece of jerky

Dinner:

chicken mixed with a little mayo, cucumbers and…

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Added by Pam Benedick on June 21, 2013 at 10:48pm — No Comments

TRAINING/NUTRITION BLOG: 06/20/13

TRAINING:

9AM-

300 SQUATS, 100 PULLUPS, 100 RING PUSHUPS

(BROKEN UP IN A CIRCUIT FOR ABOUT 25 MINUTES OF WORK)

5PM-

16 TAEKWON-DO HYUNGS

630PM-

DEADLIFTS: SINGLES AND DOUBLES UP TO 495#

NUTRITION LOG:

730am-

300mg caffeine

10am-

25gr Carnivore protein with 1 tsp brown sugar, 1 tsp raw cinnamon, 1 tbsp chia seed

130pm-

1 tbsp coconut oil

about 8oz of…

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Added by Jim B on June 21, 2013 at 8:53am — No Comments

TRAINING/NUTRITION BLOG: 06/19/13

TRAINING:

10AM-

20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

10 MINUTES OF 30# MACE 10-2s @ 1:1 WORK/REST

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

3 scoops Muscletech Neurocore

1045am-

50gr Carnivore protein w/ 1 tbps brown sugar, 1 tsp cinnamon, 1 tbsp chia seed

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

1 leftover baked chicken…

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Added by Jim B on June 20, 2013 at 8:06am — No Comments

6/19

Warm up:

3RDS

10x fat bar OHS @ 65#

10 x push up

3x chin up

Work out:

5RDS

15x DL@ 210#

15 x elevated push up @37"

then ab wheel roll outs and PVC Rolling

Added by Hugh Rae on June 19, 2013 at 5:24pm — No Comments

TRAINING/NUTRITION BLOG: 06/18/13. Back to Training.

6/14

20 minutes alternating 24kg kettlebell bent over rows and ring pushups. As many as I could of each. 

6/15

REST DAY

6/16

REST DAY

6/17

10AM-

20 MINUTES ALTERNATING 24KG H2H KETTLEBELL SWINGS AND HINDU PUSHUPS

5PM-

16 TAEKWON-DO HYUNGS (easing back in at about 50%)

6/18

10AM-

300 SQUATS

100 PULLUPS

100 DIPS

10 MINUTES OF STRIKING…

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Added by Jim B on June 18, 2013 at 10:46pm — No Comments

6/18

Warm up:

5RDS

5x (ea) TGU @ 10#

5 x burpee

10x (ea) 20" step up @ 35#

Work out:

Sprint 100m + 20x MB Slam @ 25#

"                    " + 15 x "                       "

"                    " + 10 x "                       "

"                    " + 5 x "                        "

As little rest as possible between sets

Added by Hugh Rae on June 18, 2013 at 5:41pm — No Comments

6/17

5am Work out:

Warm-up:

5RDS

10x WB@25#

20x sit up

5x shoulder stretch

Work out:

11 RDS

5x MB Slam @ 25#

10 x push up

15x KB swing @ 60#

6PM-7PM:

BJJ

Added by Hugh Rae on June 17, 2013 at 9:10pm — No Comments

TRAINING/NUTRITION BLOG: 06/13/13

TRAINING:

06/12

I found that there are certain mace exercises I can do as long as I'm really strict about not throwing the hips into the movement. This is hard because all power pretty much comes from the hips. 

Today: 100 10-2s with the 30# mace, then had to dig up something that wouldn't involve the lower body. Pretty much all kettlebell drills are out, so I grabbed some 30# dumbells and did some standing curl and presses with them. I had to keep from laughing. In…

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Added by Jim B on June 14, 2013 at 9:15am — No Comments

6/13

Warm up:

Stretching, PVC rolling, and rope skips

Work out:

30/20/10/5/4/3/2/1

25# MB Slam

20" step up @ 2x35# plates (ea leg)

THEN:

45# Weighted plank 

Front : 3x 1min with 30 sec rest in between

L side 1 min

1 min break

R side 1 min

Added by Hugh Rae on June 13, 2013 at 7:55pm — No Comments

6/12

Warm up:

5RDS

10x squat jump

10x push up

5x pole press @ 35# (ea)

5 x PVC halo

Work out:

3 RDS (rest as needed)

8 x front squat @170#

20m sled drag @ 100#

Added two more 20m sled drags @ 170# as a finisher

Added by Hugh Rae on June 12, 2013 at 6:58pm — No Comments

TRAINING/NUTRITION BLOG: 06/11/13

OUT SINCE FRIDAY DUE TO INJURY. 

Hit about 20 minutes of pullups and ring pusups today, and I'm not quite ready to jump back in. A few more days off. 

I have to be really strict with nutrition so I don't get flabby in the downtime. 

Added by Jim B on June 11, 2013 at 9:07pm — No Comments

6/11

Warm up:

5RDS

10x DL @ 135#

10 x KB swing @60#

Work out:

PROGRESSION/DIGRESSION

Bench press @135#/ Burpees

10x10/1x9/2x8/3x7/4x6/5x5/6x4/7x3/8x2/9x1/10x10

Arm still jacked. Can't do cleans.  Had to keep wrists locked straight during bench press or I wouldn't be able to do them.

Added by Hugh Rae on June 11, 2013 at 8:10pm — No Comments

6/10

Back from a one week stand down. It drove me nuts but I had to do it. My joints were starting to hurt and no recovering  I'm still nursing a screwed up left arm. I think being put in too many arm bars has done some tendon damage. Anyways, enough crying!

Tonight:

BJJ : 2.5 hrs of technique and rolling rounds of 6 min.

We will see how the arm feels tomorrow.....

Added by Hugh Rae on June 10, 2013 at 10:12pm — No Comments

TRAINING/NUTRITION BLOG: 06/06/13

TRAINING:

9AM

5 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32KG FOR ALL. 

5PM-

16 TAEKWON-DO HYUNGS. 

NUTRITION:

8am-

300mg caffeine

10am-

50gr Carnivore protein

raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut oil

couple grilled Italian sausages

about 1oz of Havarti cheese

raw almonds

fish oil

cod…

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Added by Jim B on June 7, 2013 at 8:28am — No Comments

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