Boise Kettlebell Lifting

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January 2011 Blog Posts (65)

1/21/11 Workout

5 Ladders 2,3,5 presses 50 presses total. 180 2 handed swings with 44lb KB, 60 1 handed (30L/30R) with 35lb KB

Added by Brandy Nicole Banning on January 21, 2011 at 9:37pm — No Comments

TRAINING LOG 1/21/11

200 2-ARM SWINGS WITH 40KG, BROKEN UP INTO SMALL SETS.

TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING.

3,220 LEFT…

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Added by Jim B on January 21, 2011 at 8:00pm — No Comments

LIGHT DAY. ALL WITH 24KG.

4 ROUNDS OF...

PRESS: 1 MINUTE PER HAND (12/12)

REST 1 MINUTE

SWINGS: 1 MINUTE PER HAND (30/30)

REST 1 MINUTE

SWINGS: 1 MINUTE PER HAND (30/30)

REST 2 MINUTES

TOTAL: 480 SWINGS (+20 EXTRA TO MAKE EVEN 500)

3.420 LEFT…

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Added by Jim B on January 20, 2011 at 9:30pm — No Comments

1-20

8 ladder sets

presses with 26

one-arm swings w/35

Added by Pam Benedick on January 20, 2011 at 9:08pm — No Comments

work out 1/19 & 20

1/19 rest day

1/20 5 ladders.. all with 20kg total 50 presses per arm and 150 swings per arm then 3 quick rounds of 5 snatches per hand (also with 20kg and 5 K2E)

Added by sofia mckibben on January 20, 2011 at 8:20pm — No Comments

TRAINING LOG 1/19/11

Gotta say, after a few weeks of nothing but 1-arm swings in timed sets, these small sets of heavy 2-arm swings really felt good.

I love the way the 2-arm swing's balance seems to "reset" everything. I felt my neck pop and a great stretch in the hamstrings and low back. Probably as good as a trip to the chiropractor! I always make sure to do these swings in small, explosive sets. All these sets today were less than 15 seconds, to make sure it was similar to… Continue

Added by Jim B on January 19, 2011 at 9:30pm — No Comments

1/19/11 Workout

8 Ladders 2, 3, 5 reps: 80 presses with 26lb KB, 288 swings with 44lb KB

Added by Brandy Nicole Banning on January 19, 2011 at 7:46pm — No Comments

1/17/11 Workout

25 minutes of intensity. 3 rounds of swings pushups goblet squats and long cycle clean and press. Each excersice done for 30 seconds in a progression format.
30 second swing
30 second rest
30 second swing 30 second pushup
30 second rest
30 second swing 30 second pushup 30 second goblet squats
30 second rest
30 second swing 30 second pushup 30 second goblet squats 30 second LC clean n press
Rest 2 minutes and repeat

Added by Brandy Nicole Banning on January 19, 2011 at 10:51am — No Comments

1-18

6 rounds in 20 min.

6 DBL Thrusters w/26

6 Burpees

18 swings w/44

A great workout in 20 min.

Added by Pam Benedick on January 18, 2011 at 11:11pm — No Comments

work out 1/17 & 18th

1/17 25 minutes of intensity. 3 rounds of swings pushups goblet squats and long cycle clean and press. Each excersice done for 30 seconds in a progression format.

30 second swing

30 second rest

30 second swing 30 second pushup

30 second rest

30 second swing 30 second pushup 30 second goblet squats

30 second rest

30 second swing 30 second pushup 30 second goblet squats 30 second LC clean n press

Rest 2 minutes and repeat

1/18 8 ladders today.… Continue

Added by sofia mckibben on January 18, 2011 at 10:48pm — No Comments

TRAINING LOG 1/18/11

TURKISH GETUPS 16KG-32KG 1 X EACH

100 -1ARM SWINGS WARM UP WITH 24KG

1-ARM SWINGS: 1 MINUTE SETS

5 X 1 MINUTE (15L/15R) WITH 32KG

5 X 1 MINUTE (15L/15R) WITH 40KG

400 TOTAL SWINGS TODAY

4,170 LEFT…

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Added by Jim B on January 18, 2011 at 9:30pm — No Comments

TRAINING LOG 1/17/11

1/16

REST DAY

1/17

Hit a small PR today, in upping the minutes per hand in my workouts. I pressed the 32kg for 18 reps per hand today. Still following the World Kettlebell Club's Strength and Conditioning protocol, and slowing increasing the minutes per hand. I do know this is working wonders for my strength-endurance and power endurance.

WARM-UP W/24KG

PRESS: 1 MINUTE PER HAND (12/12)

REST 1 MINUTE

SWINGS I MINUTE PER HAND… Continue

Added by Jim B on January 17, 2011 at 9:08pm — No Comments

1-17

4 ladders today....guess I'm off on where I should be...YIKES!

All with 26. Hands are a little raw so I did 1 arm swings with 26. Will be doing them with the 35 once hands heal!

Added by Pam Benedick on January 17, 2011 at 2:51pm — No Comments

work out 1/16

warm up 1min per hand push press

1 min per hand clean

1 min per hand long cycle clean n push press

4 rounds 3lap run on soccer field followed by 50 squats.. time 14:13.... a little dissapointed in this time

gonna have to work on that

Added by sofia mckibben on January 17, 2011 at 2:10pm — No Comments

1/16/11 Workout

6 ladders: 2-5 reps. 60 presses with 26lb KB, 270 swings with 44lb KB.

Added by Brandy Nicole Banning on January 16, 2011 at 8:51pm — No Comments

1/15/11 Workout

Warmup: 1 min clean and push press each arm with 26lb KB 3 times. 4 Rounds of: 20 KB pushups, 50 swings, with 44lb KB.

Added by Brandy Nicole Banning on January 16, 2011 at 1:23am — No Comments

1-15

Been forgetting to post workouts....

6 ladders

2,3,5 presses with 26

one-arm swings 10 per hand per minute

tried with 35 and did fine until it ripped my hand. Did the rest with 26.

Added by Pam Benedick on January 15, 2011 at 10:18pm — No Comments

TRAINING LOG 1/15/11

Halfway through the 10,000 Swing Challenge!

100 1-arm swings with 24kg to warm up.

4 ROUNDS OF PRESSES AND SWINGS. ALL WITH 28KG TODAY (LIGHTENED UP A LITTLE).

PRESS: 1 MINUTE PER HAND (12L/12R)

REST 1 MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST 1 MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST I MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST 2 MINUTES

THIS EQUALLED 90 SWINGS PER ROUND, FOR A TOTAL OF 360.

DID AN EXTRA 178 1-ARM SWINGS WITH THE… Continue

Added by Jim B on January 15, 2011 at 9:30pm — No Comments

work out 1/13 & 1/15

started a new ladder set

presses and swing ladders. to 4 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand used the 20kg exclusively.. total of 48 presses per arm and 120 swings 1/15 day 2 of ladders... 6 ladders today 60 presses per arm and 180 swings all done with the 20KG

Added by sofia mckibben on January 15, 2011 at 11:27am — No Comments