Boise Kettlebell Lifting

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April 2011 Blog Posts (33)

4/13/11 Workout

50 push-ups

50 sit-ups

50 swings with 44lb KB

50 goblet squats with 26lb KB

50 snatches 25L/25R with 26lb KB

50 reverse lunges 25L/25R with 26lb KB

1/4 Mile Run

I wrote this workout based on things we have done in class. Coach said shoot to finish in 45 mins I finished in 37 mins.

Added by Brandy Nicole Banning on April 13, 2011 at 7:30pm — No Comments

4/12/11 Workout

5 round of:

10 KB push-ups

20 Reverse lunges with 26lb KB

1/4 Mile run

Added by Brandy Nicole Banning on April 13, 2011 at 3:00pm — No Comments

4/11/11 Workout

2 minutes at each station, 1 minute rest between each station:

Burpees

Snatches

Squats

Push press

Ring rows

Then 7 minutes of 40yd sprints, then 5 more minutes of 200yd sprints.

Added by Brandy Nicole Banning on April 13, 2011 at 2:59pm — No Comments

4/5/11 Workout

10 Floor presses L/R

10 Arm-bar stretches L/R

10 Double floor presses

10 Turkish get-ups L/R

10 Military presses L/R

10 2-arm swings

10 Power swings

10 Swing and release

10 1-arm swings L/R

10 1/2 Rotation switches

10 H2H switches

10 Dead cleans

10 Swing cleans

10 Bottoms up cleans

10 Double arm thrusters

10 Snatches L/R

Added by Brandy Nicole Banning on April 13, 2011 at 2:56pm — No Comments

3/31/11 Workout

6 rounds of:

12 swings

10 box jumps

8 assisted pullups

200 yd run

Added by Brandy Nicole Banning on April 13, 2011 at 2:51pm — No Comments

3/29/11 Workout

5 sets of 3 presses and assisted pullups.

20 mins Max rounds:

30 swings

200 yd run

5 rounds completed.

Added by Brandy Nicole Banning on April 13, 2011 at 2:50pm — No Comments

TRAINING BLOG 4/12/11

200-YARD SPRINTS X 5

2 MINUTES REST BETWEEN SPRINTS.…

Continue

Added by Jim B on April 12, 2011 at 2:01pm — No Comments

Double 32kg Kettlebell Workout: Squats, Presses and Pullups

Double kettlebells for a few weeks.

Squats (mostly for flexibility and stability, while recovering from a pulled hamstring).

Double presses supersetted with pullups.

10 sets of 5 week 1.

8 sets of 6 week 2.

6 sets of 8 week 3.

90 seconds rest between sets, in order to reduce soreness and hypertrophy. Working on strength and stability. I'm as big as I need to be.

Today's training:

Double Kettlebell Front Squats (32kg)

8 x 6.… Continue

Added by Jim B on April 11, 2011 at 10:30pm — No Comments

TRAINING BLOG 4/08-4/09/11

4/09
6 ROUNDS OF...
10 DOUBLE KETTLEBELL FRONT SQUATS (DOUBLE 32KG)
15 KNEES-TO-ELBOWS
440YD RUN.

4/08
TAEKWON-DO: 15 HYUNGS.

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

TRAINING BLOG 4/06 - 4/07/11

4/06

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

4/07

DOUBLE KETTLEBELL FRONT SQUATS (32KG)

10 X 5 - 90 SECONDS REST BETWEEN SETS

DOUBLE KETTLEBELL PRESSES (32KG)/ SUPERSET WITH PULLUPS

7 X 5

KETTLEBELL MILL PRESS (32KG)

1 MINUTE @ 10 RPM, IMMEDIATELY INTO 5 PULLUPS. 90 SECONDS REST BETWEEN SETS. REPEATED 3X.

…

Continue

Added by Jim B on April 7, 2011 at 9:30pm — No Comments

TRAINING BLOG 4/05/11

DOUBLE KETTLEBELL FRONT SQUATS (32KG)

10 X 5. 90 SECONDS REST BETWEEN SETS

DOUBLE KETTLEBELL PRESSES (32KG)

10 X 5

PULLUPS

10 X 5

Presses and pullups done in superset, with 90 seconds to 2 minuntes rest between sets

…

Continue

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