Boise Kettlebell Lifting

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January 2011 Blog Posts (65)

1/14/11 Workout

4 Ladders 2-5 reps: 40 presses with 26lb KB and 180 Swings with 44lb KB.

Added by Brandy Nicole Banning on January 14, 2011 at 7:05pm — No Comments

work out 1/13

started a new ladder set

presses and swing  ladders to 6 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 72 presses per arm and 180 swings per hand

Added by sofia mckibben on January 14, 2011 at 5:51pm — No Comments

1/13/11 Workout

21 Reverse lunges with 26lb KB held in rack position, each leg. Then 21 ring rows, 21 pushups. All three of these exercises repeated: Then 18 if ea, then 15 of ea, then 12 of ea, then 9 of ea. Then I asked coach what a burpee pullup was so I did 15 of those last night too.

Added by Brandy Nicole Banning on January 14, 2011 at 2:06pm — No Comments

TRAINING LOG 1/13/11

WARM UP:

100 1-ARM SWINGS WITH 24KG @ 20 SWINGS EACH MINUTE



32KG PRESSES AND 1-ARM SWINGS:

3 ROUNDS OF...

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

REST 1 MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST 1 MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST MINUTE

SWINGS: 1 MINUTE (15L/15R)

REST 2 MINUTES



ADDITIONAL 130 SWINGS WITH 24KG TO MAKE EVEN 500 SWINGS TODAY.



6,038 SWINGS LEFT…



Continue

Added by Jim B on January 13, 2011 at 9:30pm — No Comments

TRAINING LOG 1/12/11

200 1-ARM SWINGS WITH 32KG.



6,538 LEFT



TAEKWON-DO: 16 HYUNGS, BASICS, SPARRING, BREAKING.…









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Added by Jim B on January 12, 2011 at 9:30pm — No Comments

work out 1/10 & 1/11

1/10...  21-18-15-12-9-6   reverse lunges w/16kg, ring rows, push ups...

1/11  tabata sets of swings, squats, push ups and knees 2 elbows..  could not keep track of reps.. it hurt too bad...

Added by sofia mckibben on January 12, 2011 at 4:39pm — No Comments

1/12/11 Workout

5 Ladders 1-3 reps: 30 presses with 26lb and 35lb KB and 225 swings with 44lb KB

Added by Brandy Nicole Banning on January 12, 2011 at 4:15pm — No Comments

TRAINING LOG 1/11/11

ALL WITH 24KG TODAY.



PUSH PRESS

1 MINUTE PER HAND (12/12)

REST I MINUTE

1-ARM SWINGS

I MINUTE PER HAND (30/30)

REST 1 MINUTE



REPEATED FOR 6 CONTINUOUS ROUNDS...360 TOTAL SWINGS. EXTRA 40 SWINGS TO MAKE AN EVEN 400 FOR THE DAY.



TOTAL SWINGS:

400



6,738 SWINGS LEFT…







Continue

Added by Jim B on January 11, 2011 at 9:00pm — No Comments

TRAINING LOG 1/10/11

1/09

REST DAY



1/10/11

1-ARM SWINGS @ 20 RPM WITH 24KG TO WARM UP (100 REPS)



32KG PRESSES AND 1-ARM SWINGS



PRESS-

1 MINUTE PER HAND (12L/12R)

REST 1 MINUTE



SWINGS-

1 MINUTE (15/15R)

REST 1 MINUTE.

1 MINUTE (15/15)

REST 1 MINUTE

1 MINUTE (15/15)



REST 2 MINUTES



PRESS-

1 MINUTE PER HAND (12L/12R)

REST 1 MINUTE



SWINGS-

1 MINUTE (15/15R)

REST 1 MINUTE.

1… Continue

Added by Jim B on January 10, 2011 at 10:10pm — No Comments

WORK OUT 1/8 & 1/9

8TH   4 X 2 MIN SETS OF PRESSES 1 MIN LEFT 1 MIN RIGHT @ 13RPM  FOLLOWED IMMEDIATELY BY 2 MIN SETS OF 1 HANDED SWINGS AT 30 RPM

 

9TH  20 MINUTES ON THE FIELD WITH A 16KG FOR SNATCHES AND 20KG LC JERKS..  TRIED TO PRESS THE 28KG... DID IT WITH A LITTLE BIT OF A KNEE BEND  ALSO DID A 2 MIN SET OF LC JERKS WITH THE 24KG.. TIME TO START WORKING ON THE S-24 RANKING!!  : )

Added by sofia mckibben on January 10, 2011 at 6:03pm — No Comments

1/9/11 Workout

Max rounds in 20 mins: 5L/5R snatches, 5 burpees, 15 swings. 9 rounds completed (my goal was 10 rounds oh well) Snatches with 26lb KB and swings with 44lb KB.

Added by Brandy Nicole Banning on January 9, 2011 at 5:17pm — No Comments

TRAINING LOG 01/08/11

TAEKWON-DO: 15 HYUNGS



5 MINUTES 1-ARM SWINGS WITH 24KG @ 20 EACH MINUTE (100)



32KG PRESSES AND SWINGS



PRESS: 1:15 PER HAND (15/15)

1-ARM SWINGS: 4 MINUTES @ 15 SWINGS EACH MINUTE (60)



PRESS: 1 MINUTE PER HAND (12/12)

1-ARM SWINGS: 4 MINUTES @ 15 SWINGS EACH MINUTE (60)



PRESS: :45 PER HAND (9/9)

1-ARM SWINGS: 2 MINUTES (30L/30R)... 60 REPS



PRESS: :30 PER HAND (6/6)

1-ARM SWINGS : 1 MINUTE (15L/15R) ...30… Continue

Added by Jim B on January 8, 2011 at 9:11pm — No Comments

1/8/11 Workout

3 Ladders 1-3 reps: 18 presses with 26lb and 35lb KB and 180 swings with 44lb KB. Since 3 ladders only takes 18mins, I also did 5L/5R snatches, ran up and down my stairs 10 times, 15 swings, ran up and down stairs 10 times, 5L/5R snatches, etc etc....for 15mins straight.

Added by Brandy Nicole Banning on January 8, 2011 at 6:27pm — No Comments

1-3, 1-4, 1-6, 1-7

I've been forgetting to post.....

Monday:

started ladder sets. tried with the 35lb but could not get that stinkin thing up with my left arm, so did them with the 26lb.

did 3 sets

 

Tues:

tried a pull-up when I got there and got my chin above the bar and held it there for a couple of sec FOR THE 1st TIME!

21 thrusters

21 burpee-pullups

15 thrusters

15 burpee-pullups

9 thrusters

9 burpee-pullups

That was…

Continue

Added by Pam Benedick on January 8, 2011 at 8:56am — 1 Comment

TRAINING LOG 01/07/11

1-ARM SWINGS



5 MINUTES 1-ARM SWINGS W/24KG @ 20 RPM (100)



10 MINUTES 1-ARM SWINGS WITH 32KG. 30 SECONDS WORK, 30 SECONDS REST. THIS EQUALLED 15 SWINGS EACH MINUTE. (150)



5 MINUTES 1-ARM SWINGS WITH 32KG. 40 SECONDS WORK, 20 SECONDS REST. THIS EQUALLED 20 SWINGS EACH MINUTE (100)



4 MINUTES 1-ARM SWINGS WITH 24KG. CONTINUOUS SET: 30L/30R; 30L/30R (120 SWINGS)



TOTAL SWINGS: 470



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

Continue

Added by Jim B on January 7, 2011 at 1:30pm — No Comments

Work out 1/7

warmed up with 3 2 min sets of LC Jerks... 2 sets with the 20kg @ 10rpm  1 set w/24kg @ 9rpm

max rounds in 20 min of

deadlifts   155lb  X 5

7 burpee pull ups (backed off to 5 for last 2 rounds)

10 swings 32kg

run 2 laps

 

completed 4 rounds..    fun workout

Added by sofia mckibben on January 7, 2011 at 10:59am — No Comments

Work Out 1/6

Rested 1/5 only cause I couldn't put my contacts in to be able to drive

1/6 4 rounds 6 single arm thrusters 12 single hand swings 40 2 handed swings w/ 28kg 8 burpees.
Thought about another round or two but turn around time (8am Friday) seemed to short

Added by sofia mckibben on January 6, 2011 at 8:51pm — No Comments

TRAINING LOG 1/06/11

LIGHT DAY. ALL SWINGS WITH 24KG.



200 1-ARM SWINGS IN SETS OF 20, BROKEN UP THROUGHOUT THE DAY.



WORKOUT:

WARM-UP

5 MINUTES 1 ARM SWINGS @ 20 EACH MINUTE (100)



PRESSES AND 1-ARM SWINGS, ALL WITH 24KG



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

REST 1 MINUTE

SWING: 1 MINUTE PER HAND (30/30) -60 REPS.

REST 2 MINUTES



PRESS: 2 MINUTES PER HAND (24L/24R)

REST 1 MINUTE

SWINGS: 1 MINUTE PER HAND (30/30) - 60 REPS

REST 2… Continue

Added by Jim B on January 6, 2011 at 8:30pm — No Comments

No swings today! The next few days are going to hurt catching up.9,190 swings left this month.TAEKWON-DO: 16 HYUNGS. FULL POWER 1 MINUTE REST BETWEEN EACH.  

No swings today! The next few days are going to hurt catching up.

9,190 swings left this month.





TAEKWON-DO: 16 HYUNGS. FULL POWER 1 MINUTE REST BETWEEN EACH.

 …





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Added by Jim B on January 5, 2011 at 10:00pm — No Comments

TRAINING LOG 1/04/11

Lightened it up a little today.



10 ROUNDS OF...

5 BURPEE PULLUPS

40 1-ARM SWINGS (20L/20R)

ALL SWINGS WITH 24KG (400 TOTAL)



9,190 LEFT





 …





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Added by Jim B on January 4, 2011 at 8:30pm — No Comments

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