Boise Kettlebell Lifting

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April 2011 Blog Posts (33)

TRAINING BLOG 4/30/11

4/30
DEADLIFTS
DOUBLE KETTLEBELL PRESSES
WEIGHTED PULLUPS
6 SETS OF 3 EACH, DONE IN A SUPERSET.

DEADLIFTS WITH 405#
PRESSES WITH DOUBLE 32KG
PULLUPS WEIGHTED WITH 16KG

4/29
TAEKWON-DO: 16 HYUNGS, BASICS, SPARRING, BREAKING.

Added by Jim B on April 30, 2011 at 9:00pm — No Comments

TRAINING BLOG 4/28/11

3 ROUNDS OF...
100 BODYWEIGHT SQUATS
RUN 880YDS

Added by Jim B on April 28, 2011 at 10:00pm — No Comments

TRAINING BLOG 4/27/11

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.

Added by Jim B on April 27, 2011 at 9:30pm — No Comments

TRAINING BLOG 4/26/11

DEADLIFTS
6 X 2 @ 405#

DOUBLE KETTLEBELL PRESSES
6 X 2 W/32KG

2 X 1 W/40KG

Added by Jim B on April 26, 2011 at 10:30pm — No Comments

TRAINING BLOG 4/24 - 4/25/11

4/24

REST DAY

4/25

5 ROUNDS OF...

30 2-ARM SWINGS (40KG)

10 SUPER BURPEES - 30LB DUMBELLS

6 STRAIGHT-LEGGED TOES-TO-BAR

*A superburpee is a burpee performed while holding a set of dumbells throughout the entire movement. Suggested weight is approximatley 25% of your bodyweight, between the two dumbells. Do not attempt this without professional coaching and supervision…

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Added by Jim B on April 25, 2011 at 9:30pm — No Comments

TRAINING BLOG 4/22-4/23/11

4/22

TAEKWON-DO: 17 HYUNGS, BASICS, BAG WORK.

4/23

12 MINUTES OF SPRINTS:

Sprint 50yards (slight incline), walk back to start and repeat for 12 minutes.

5 ROUNDS OF...

4 DOUBLE KETTLEBELL CLEAN AND PRESS (32KG)

SNATCH: 1 MINUTE PER HAND (Round 1,2 with 32kg. Round 3,4,5 with 24kg). 12-15RPM

4 DOUBLE CLEAN AND JERKS… Continue

Added by Jim B on April 23, 2011 at 10:30pm — No Comments

4/22/11 Workout

Snatches/1-arm swings (ea. side)

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15

When I got to 10 I switched from snatches to 1-arm swings

Added by Brandy Nicole Banning on April 22, 2011 at 8:41pm — 1 Comment

4/19/11 Workout

4 minutes ea. exercise, 20 seconds on 10 seconds rest:

Swings

Push-ups

Rings Rows

Squats

Added by Brandy Nicole Banning on April 22, 2011 at 8:39pm — No Comments

TRAINING BLOG 4/20 - 4/21/11

4/20

Took a rest day today, but went on a trip to the bookstore and bought The Paleo Diet by Loren Cordain, Ph.D and Inflammation Nation by Floyd Chilton, Ph. D.

Almost done with Paleo Diet. It folllows other books I have read on the subject.

4/21

6 ROUNDS OF...

8 DOUBLE KETTLEBELL FRONT SQUATS

(32KG KETTLEBELLS)

8 PULLUPS

8 RING DIPS

8 STRAIGHT-LEGGED TOES-TO-BAR…

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Added by Jim B on April 21, 2011 at 9:30pm — No Comments

WORK OUT 4/20

sport class..

I've been working on the biathalon (snatches, jerks and cleans for 10 minute sets) with the 12kg today I was able to work for max 4:45 sec per hand on the snatches before the grip gave out.. total of 67L/67R in first attempt moved to 4 min sets per hand and was able to do 56L/56R for a total of 246 reps.. then I worked on the jerk.. trying to get the timing down and proper double dip.. working at about 18 RPM for 6 min set and 4 min set..

Added by sofia mckibben on April 21, 2011 at 8:43am — No Comments

TRAINING BLOG 4/19/11

DOUBLE KETTLEBELL FRONT SQUATS -32KG
6 X 8

DOUBLE KETTLEBELL PRESSES(32KG)/SUPERSET WITH PULLUPS
4 X 8 PRESSES AND PULLUPS

KETTLEBELL MILL PRESS(32KG)1 MINUTE SETS @ 12RPM X 2, SUPERSETTED WITH SETS OF 8 PULLUPS

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

4/18/11 Workout

Warm-up: 5 mins of TGUs

21 Thrusters 26lb KB

21 Ring Rows

1/4 mile run

15 Thrusters 26lb KB

15 Ring rows

1/4 mile run

9 Thrusters 26lb KB

9 Ring rows

1/4 mile run

Added by Brandy Nicole Banning on April 19, 2011 at 1:55pm — No Comments

TRAINING BLOG 4/18/11

4/17

REST DAY

4/18

20 MINUTE MANMAKER: 24KG KETTLEBELL SNATCHES AND 200YD RUN.

Easy 2-minute set of snatches, followed by moderate jog. Didn't count rounds. Snatches were at about 15-20RPM.

…

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Added by Jim B on April 18, 2011 at 9:55pm — No Comments

TRAINING BLOG 4/16/11. Paleo has ruined going out to eat...

DOUBLE KETTLEBELL FRONT SQUATS

8 X 6 (32KG)

DOUBLE KETTLEBELL PRESSES/PULLUPS

8 X 6 WITH 32KG. DONE IN SUPERSET.

Eating Paleo has ruined going out to dinner...

Eating Paleo has ruined going out to dinner...

So last night my wife, Stacey, and I went out for dinner. I allow myself one cheat meal per week, where I eat and drink…

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Added by Jim B on April 16, 2011 at 9:00pm — No Comments

4/16/11 Workout

Max Rounds in 20 mins:

5 Snatches L/R-26lb KB

5 Burpees

15 swings-44lb KB

2 Laps up and down stairs

7 Rounds completed

I wrote this workout based on things we've done in class and things I've tried from Tactical Athlete's website. Also because I didn't have time to drive out to Jim's tonight. See you all Monday :)

Added by Brandy Nicole Banning on April 16, 2011 at 8:08pm — No Comments