Boise Kettlebell Lifting

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February 2011 Blog Posts (45)

TRAINING BLOG 2/16/11

TAEKWON-DO: 15 HYUNGS, BASICS, SPARRING, BREAKING.



101 Ways to motivate yourself and get in shape.

Added by Jim B on February 16, 2011 at 9:24pm — No Comments

TRAINING LOG 2/15/11

10 ROUNDS OF...
5 DOUBLE KETTLEBELL THRUSTERS (32KG)
5 PULLUPS
2-3 MINUTES REST BETWEEN ROUNDS

TURKISH GETUPS
16KG-32KG X 1 EACH

Added by Jim B on February 15, 2011 at 8:34pm — No Comments

2-13

Did 9 ladders:

Had to do it at home so I only had a 26. So did all presses and swings with 26. Some 1 arm swings and some catch and release.

 

Added by Pam Benedick on February 14, 2011 at 8:56pm — No Comments

TRAINING LOG 2/14/11

Never underestimate the 2-arm swing!



I now see heavy, short sets of these as a way to even up muscular imbalance and give a great stretch to the hamstrings and low back after 5 straight days of deadlifting. It is important to keep the sets very short and generate enough explosive power that the bell hangs weightless about chin height. I also keep these sets to less than 20-30 seconds each, to keep the explosiveness.



I am also curious about comparing this to the reverse hyper,… Continue

Added by Jim B on February 14, 2011 at 2:30pm — No Comments

work out 2/12 & 2/13

2/12   warm up with TGU's alternated with pull ups  2x16kg  2x20kg  1x24kg

10 man haters w/16kg

10 pull ups

9 man haters

9 pull ups

8 man haters

8 pull ups

7 man haters

7 pull ups

6...5...4...3.. 2.. 1.. 

 

2/13  warm up with TGU's alternated with  2x16kg  2x20kg  1x24kg

5 rounds

30 swings

20 burpees

20 situps

run 400 yards..

Added by sofia mckibben on February 14, 2011 at 10:57am — No Comments

2/12/11 Workout

10 Ladders: 100 presses, 372 swings woot all done! :)

Added by Brandy Nicole Banning on February 12, 2011 at 9:44pm — No Comments

TRAINING LOG 2/12/11

DEADLIFTS

430 X 3

380 X 3

380 X 3



TURKISH GETUPS

16KG-32KG X 2 EACH, ALTERNATED WITH PULLUP LADDER FOR 30 TOTAL REPS.



BARBELL MILITARY PRESSES

SETS OF 2-5 REPS, UP TO 185LBS

These were an experiment. Haven't done these in a long time. What I found was that my wrist will not tolerate these with any kind of weight or volume. I have an old injury from board breaking that makes anything like this painful.



This, of course, brings out one of…

Continue

Added by Jim B on February 12, 2011 at 9:00pm — No Comments

TRAINING LOG 2/11/11

DEADLIFTS
425 X 3
385 X 3
385 X 3

TURKISH GETUPS
16KG-32KG 1X EACH

Added by Jim B on February 11, 2011 at 8:30pm — No Comments

work out 2/10

warm up with TGU's and pullups 

100 reps of each

ring pushups

squats

ringrows

swings w/28kg

Added by sofia mckibben on February 11, 2011 at 8:02am — No Comments

2-10

7 ladders today

Had to skip the last two sets of swings since I had to hurry to go and get Emma.

Added by Pam Benedick on February 10, 2011 at 10:04pm — No Comments

TRAINING LOG 2/10/11

DEADLIFTS
420 X 3
380 X 3
380 X 3

TURKISH GETUPS
16KG-32KG 1 X EACH, ALTERNATED WITH PULLUP LADDER.

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

TRAINING LOG 2/09/11

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

Added by Jim B on February 9, 2011 at 8:30pm — No Comments

2/9/11 Workout

8 Ladders: 80 presses 336 swings.

Added by Brandy Nicole Banning on February 9, 2011 at 7:42pm — No Comments

work out 2/7 & 2/8

2/7  warmup TGU's alternated with pull ups  2 x 16kg   2 x 20kg  1 x 24kg

max rounds in 20 min (7 rounds completed)

3L/3R clean - squat - press w/24kg

15 swings w/ 28kg

 

2/8 warmup TGU's 2 x 16kg   3 x 20kg 

3 rounds

30 sec swings @ 18rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec squats

30 sec rest

30…

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Added by sofia mckibben on February 9, 2011 at 1:16pm — No Comments

2-7 and 2-8

Been WAY TO LONG since I've posted on here!

Monday:

Since I was off for 2 weeks back to 5 ladders today

Tues:

HOLY CRAP! GREAT workout tonight!

3 rounds of:

30 sec swings

30 sec rest

30 sec swings

30 sec push-ups

30 sec rest

30 sec swings

30 sec push-ups

30 sec squats

30 sec rest

30 sec swings

30 sec push-ups

30 sec squats

30 sec press L

30 sec press…

Continue

Added by Pam Benedick on February 8, 2011 at 11:48pm — No Comments

TRAINING LOG 2/08/11

DEADLIFTS
415 X 3
375 X 3
375 X 3

KETTLEBELL PRESSES - 3rd PR in 3 weeks! My experiment last month worked!
40KG X 8
40KG X 5
40KG X 5

TURKISH GETUPS
16KG-32KG X 1 EACH

Added by Jim B on February 8, 2011 at 9:00pm — No Comments

TRAINING LOG 2/07/11

2/06

REST DAY



2/07

DEADLIFTS

410 X 3

370 X 3

370 X 3



TURKISH GETUPS

16KG-32KG X 1 EACH, ALTERNATED WITH PULLUP LADDER FOR 15 REPS.



TIMED SETS with 32KG



2 ROUNDS OF...



SNATCH: 1 MINUTE PER HAND -12L/12R

REST 2 MINUTES

1-ARM LONG CYCLE PRESS: I MINUTE PER HAND - 8L/8R.

REST 2 MINUTES

1-ARM SHORT CYCLE JERK: 1 MINUTE PER HAND - 12L/12R…



Continue

Added by Jim B on February 7, 2011 at 10:10pm — No Comments

WORK OUT 2/6

WARM UP W/ TGU'S ALTERNATED WITH PULL-UPS  16KG X 2  20 KG X 2 AND 24KG

 

10 min continuous snatches with the 16kg.. did not set it down and swithced hands every minute.. not an exact count but i think my total was right about 190

 

6 min LC clean and press w/20kg hand switched every minute @ 8 rpm

 

6 min jerks w/20kg first set 90sec  second set @ 60 sec and last set @ 30 sec.. averaged 12rpm

Added by sofia mckibben on February 7, 2011 at 1:58pm — No Comments

2/6/11 Workout

6 Ladders: 60 presses with 26lb KB, 280 1-arm swings with 35lb KB and 60 swings with 26lb KB.

Added by Brandy Nicole Banning on February 6, 2011 at 8:07pm — No Comments

TRAINING LOG 02/05/11: WORKING THE KETTLEBELL BENT PRESS

2/03

TURKISH GETUPS 16KG-32KG X 1

 

2/04

TURKISH GETUPS 16KG-32KG X 1

TAEKWON-DO: 17 HYUNGS.

 

2/05

TURKISH GETUPS, ALTERNATED WITH PULLUPS 16KG-32KG. PULLUPS: 1-5 REPS.

 

DEADLIFTS (NEW CYCLE)

405 X 3

365 X 3

365 X 3

 

KETTLEBELL BENT PRESSES:

32KG - 3 X 3…

Continue

Added by Jim B on February 5, 2011 at 9:00pm — No Comments

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