Boise Kettlebell Lifting

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October 2010 Blog Posts (58)

10/12/10 Workout

1 TGU, 100 swings, 2 TGUs, 75 swings, 3 TGUs, 50 swings, 4 TGUs 25 swings. TGUs with 26 and 35lb KB. All swings with 44lb KB.

Added by Brandy Nicole Banning on October 12, 2010 at 10:42pm — 2 Comments

10-12

5 min clean and jerk
Rest 1 min
5 min snatches
1 min rest
5 min clean and press

(or something like that)
A great workout in 20 min!!!

Added by Pam Benedick on October 12, 2010 at 10:28pm — No Comments

24KG SNATCHES

4 MINUTES (30L/30R)
REST 3 MINUTES

3 MINUTES (21/21R)
REST 2 MINUTES

3 MINUTES (21L/21R)
REST 2 MINUTES

2 MINUTES (14L/14R)
REST 2 MINUTES

2 MINUTES (14L/14R)

TOTAL: 200 REPS. 3,424 LEFT

Added by Jim B on October 12, 2010 at 7:41pm — No Comments

WORK OUT 10/12

10/12... 2 MINUTE SETS LONG CYCLE JERKS WITH 44LB @ 6 REP PER MINUTE 1 MINUTE RESET.. DID 7 SETS ..REALLY FOCUSED ON TECHNIQUE INSTEAD OF VOLUME... KEEP THAT ELBOW IN!!!

Added by sofia mckibben on October 12, 2010 at 11:24am — 1 Comment

10-11-10

So after being out for 10 days I was so happy to be back. And boy did Jim think up a doozy workout today!
40 snatches (20L/20R)
10 Burpees
36 sn.
9 Burp.
32 sn.
8 burp.
28 sn.
7 burp
24 sn.
6 burp.
20 sn.
5 burp.
16 sn.
4 burp
12 sn.
3 burp.
12 sn.
3 burp.

Did level 3 and didn't scale down. Pretty dang proud of myself.

Added by Pam Benedick on October 11, 2010 at 11:32pm — 1 Comment

TRAINING LOG 10/10 - 10/11/10

DEADLIFTS

415 X 3

375 X 3

375 X 3

24KG KETTLEBELL SNATCHES/BURPEE-PULLUPS

40 SNATCHES (20L/20R)

10 BURPEE PULLUPS

36 SNATCHES

9 BURPEE PULLUPS

32 SNATCHES

8 BURPEE PULLUPS

28 SNATCHES

7 BURPEE PULLUPS

24 SNATCHES

6 BURPEE PULLUPS

20 SNATCHES

5 BURPEE PULLUPS

16 SNATCHES

4 BURPEE PULLUPS

12 SNATCHES

3 BURPEE PULLUPS

12…

Continue

Added by Jim B on October 11, 2010 at 7:30pm — 1 Comment

TRAINING LOG 10/09/10

SLOW STRENGTH DAY.

DEADLIFTS
410 X 5
410 X 3
410 X 2

KETTLEBELL MILITARY PRESSES/ WEIGHTED PULLUP SUPERSET

PRESSES WITH 40KG
4 X 3L/3R

PULLUPS WEIGHTED WITH 20KG
4 X 3

Added by Jim B on October 9, 2010 at 8:17pm — No Comments

10/08/10

Had to take 3 days off for illness, again! So warmup for 5mins TGUs with 26lb and 35lb KB. Then 21-16-9 1-arm thrusters right, then left, pullups (I did chair assisted pullups) workout came from http://tacticalathlete.com/articles/?p=4174, then I added a 200yd run at then end. Now my legs feel like jello :)

Added by Brandy Nicole Banning on October 8, 2010 at 2:52pm — No Comments

TRAINING LOG 10/08/10

TURKISH GETUPS

16KG-32KG 1X EACH

24KG SNATCH SETS

4 MINUTES (28L/28R)

2 MINUTES REST

3 MINUTES (21L/21R)

2 MINUTES REST

2 MINUTES (14L/14R)

2 MINUTES REST

(REPEATED 2 MINUTES W/ 2 MINUTES REST 3X)

1 MINUTE (9L/9R

TOTAL: 200 REPS

3,834 LEFT

TAEKWON-DO: 17 HYUNGS, BASICS, SPARRING,…

Continue

Added by Jim B on October 8, 2010 at 1:30pm — No Comments

TRAINING LOG 10/07/10

5 ROUNDS OF...

24KG SNATCHES (15L/15R)

220YD RUN

TOTAL 150 REPS

4,034 LEFT

Added by Jim B on October 7, 2010 at 2:08pm — No Comments

TRAINING LOG 10/06/10

DEADLIFTS/TURKISH GETUPS/WEIGHTED PULLUPS

DEADLIFTS

405 X 5

405 X 3

405 X 2

TURKISH GETUPS/WEIGHTED PULLUP OR CHIN UP

16KG-32KG X 2

ONE TURKISH GETUP WITH EACH KETTLEBELL, THEN A WEIGHTED PULLUP OR CHINUP WITH THE SAME BELL.

TAEKWON-DO: 19 HYUNGS, BASICS, SPARRING,…

Continue

Added by Jim B on October 6, 2010 at 11:30am — No Comments

WORK OUT 10/5 & 10/7

10/5 2 MIN SETS (1 MIN PER ARM) CLEAN & JERK ... RUN 220 YARDS ... 2 MIN SETS ( 1 MIN PER ARM) SNATCHES .... RUN 220 YARDS.. DID 5 ROUNDS

10/7 6 ROUNDS.. 21 SWINGS (70LB FOR 3/62LB FOR 3) 15 RING ROWS 9 BURPEES... HAD TO LEAVE OUT THE PUSH UP PART BECAUSE OF MY STUPID RIB.....

10/8 GONNA HIT IT HARD TONITE!!!

Added by sofia mckibben on October 6, 2010 at 8:00am — No Comments

TRAINING LOG 10/05/10

24KG SNATCH SETS

4 MINUTES - 24L/24R

2 MINUTES REST

3 MINUTES -18L/18R

2 MINUTES REST

3 MINUTES- 18L/18R

2 MINUTES REST

2 MINUTES-12L/12R

20 RING PUSHUPS

1 MINUTE REST

2 MINUTES-12L/12R

20 RING PUSHUPS

2 MINUTES -16L/16R

20 RING PUSHUPS

20 RING PUSHUPS X 2

200 TOTAL SNATCHES

100 RING… Continue

Added by Jim B on October 5, 2010 at 9:55pm — No Comments

10/4/10 Workout

I got this workout from http://tacticalathlete.com/ but I modified mine a little and used much lower weight. Also I don't have a pull-up bar at my house so I had to go outside and use the monkey bars on the children's playground :) Anyways 5 rounds of: 10L/10R snatches with 26lb KB, 10 K2E (or in my case knees as high as I could get them), 100 run. It was quick and painful, my favorite kind of workout!

Added by Brandy Nicole Banning on October 4, 2010 at 7:47pm — No Comments

TRAINING LOG 10/03 - 10/04/10

10/03

REST DAY

10/04

DEADLIFTS

405 X 5

405 X 3

405 X 2

24KG SNATCH SETS - Only 12RPM today...slow is smooth, smooth is fast.

4 MINUTES (24L/24R)

2 MINUTES REST

3 MINUTES (18L/18R)

2 MINUTES REST

(REPEATED 2X)

2 MINUTES (12L/12R)

I MINUTE REST

(REPEATED 4X)

TOTAL: 216 REPS.

4,384… Continue

Added by Jim B on October 4, 2010 at 1:43pm — No Comments

TRAINING LOG 10/02/10

TURKISH GETUPS 16KG-32KG 1X EACH

24KG SNATCH SETS. I MINUTE PER HAND, 1 MINUTE REST. TOTAL: 8 SETS = 200 REPS. 4,600 LEFT FOR 5,000 REP CHALLENGE

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 14RPM

2 MINUTES REST

2 MINUTES @ 14RPM

1 MINUTE REST

2… Continue

Added by Jim B on October 2, 2010 at 6:36pm — No Comments

work out 10/1 & 10/4

10/1 so i tried to do something i thought would be fairly easy.... TGU with swings...

1 TGU.... 100 swings w/70

2 1/2 TGU.... 80 swings w/70

3 1/2 TGU.... 60 swings w/50......

thats all i could accomplish.... ribs out of place... hope they are good to go for sunday!!

10/2 & 10/3 recovery days...

10/4 2 minute sets clean & jerks.. (1min per arm) 100 swings.. 2min clean & jerk 80 swings.... 2 min clean & jerk 60…

Continue

Added by sofia mckibben on October 2, 2010 at 2:00pm — No Comments

TRAINING LOG 10/01/10 (5,000 SNATCHES IN 5 WEEKS STARTING TODAY)

WORKOUT #1

5,000 SNATCHES IN 5 WEEKS STARTING TODAY

4-MINUTE SET WITH 16KG @ 15RPM FOR WARMUP. 30L/30R = 60 REPS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 13L/13R

JOG 200 YARDS

2 MINUTES WITH 24KG. 12/12R

JOG 200 YARDS

TOTAL:… Continue

Added by Jim B on October 1, 2010 at 2:00pm — 1 Comment