Boise Kettlebell Lifting

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May 2013 Blog Posts (35)

TRAINING/NUTRITION BLOG: 5/13/13

TRAINING:

Took 5/10, 11, 12 off for a trip. 

5/13

10AM-

20 MINUTES ALTERNATING DOUBLE 28KG KETTLEBELL SWINGS AND HINDU PUSHUPS

BOX JUMPS 5 X 5 @30"

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

830AM-

2 scoops Jack3D

11am (postworkout)

2 scoops Aftershock

fish oil

2pm-

1 tbsp coconut oil

handful of jerky

about 2oz of 85% dark chocolate with…

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Added by Jim B on May 14, 2013 at 8:50am — No Comments

5/10

BJJ practice: double class  echnique and rolling.  two hours

Added by Hugh Rae on May 10, 2013 at 10:19pm — No Comments

TRAINING/NUTRITION BLOG: 05/09/13

TRAINING:

05/08

10AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND DOUBLE 24KG KETTLEBELL SWINGS

BOX JUMPS 5 X 5 @ 30"

5/09

830AM-

100 BURPEES

5PM-

TAEKWON-DO 25 HYUNGS, BASICS.

NUTRITION:

Don't think I have been getting my protein grams in. Going to have to start using some supplemental protein soon. My Aftershock postworkout only has about 25grams. Today will be an unusually low protein day,…

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Added by Jim B on May 10, 2013 at 6:30am — No Comments

5/9

BJJ: double session. tecnique and practice first hour , rolling second hour.  

Added by Hugh Rae on May 10, 2013 at 5:31am — No Comments

5/8

Warm-up:

5RDS

10x Fat bar DL @ 135#

5x 1 arm C&P @ 50# KB

Work out:

5 RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 45# bar + 30# plates

15x Ankle to bar

20x sit up

20x Poor man's hyper

Added by Hugh Rae on May 8, 2013 at 6:07pm — No Comments

TRAINING/NUTRITION BLOG: 05/07/13

TRAINING:

10AM-

100 BURPEES

500 SQUATS

5PM-

5 TAEKWON-DO HYUNGS: VARIOUS KICKING DRILLS, 4 X 50 REPS.

NUTRITION:

830am-

2 scoops Jack3D

11am-(postworkout)

2 scoops Aftershock

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

about 10oz of leftover grilled steak

fish oil

cod liver oil

5000iu vitamin…

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Added by Jim B on May 8, 2013 at 12:30am — No Comments

TRAINING/NUTRITION BLOG: 05/06/13

TRAINING:

9AM-

2-ARM SWINGS 10 X 10 W/ 40KG (Still practicing "easy swings" lots of snap. Still getting a big return on this small number of swings with lots of rest). 

TURKISH GETUPS: 16KG-48KG X 2.

5PM-

16 TAEKWON-DO HYUNGS.

NUTRITION:

730am-(preworkout)

200mg caffeine with green tea

10am-(postworkout)

2 scoops Aftershock

handful of raw almonds

fish oil

cod liver…

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Added by Jim B on May 6, 2013 at 10:52pm — No Comments

TRAINING/NUTRITION BLOG: 05/05/13

05/03

27 TAEKWON-DO HYUNGS (MAX EFFORT)

5/04

REST DAY

Paleo workshop at A2O. 

5/05

Two max-effort Tabata hill sprint rounds up the steepest hill I could find. Absolutely 100% on both. Almost zero forward movement on the last intervals of each round.…

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Added by Jim B on May 6, 2013 at 12:00am — No Comments

5/5

Warmup:

6RDS

5x C&P @ 135#

Work out:

100 Burpee/pull up combo

Added by Hugh Rae on May 5, 2013 at 2:42pm — No Comments

5/4

Warm up:

10 min. KB complex @ 50#

Work out:

2 min. rope skip

10x TGU (ea) @35#

20x (ea) jumping lunge

2 min. rope skip

7x TGU (ea) @ 35#

15x (ea) jumping lunge

2 min. rope skip

5x (ea) TGU @ 35#

10x (ea) jumping lunge

2 min. rope skip

3x TGU (ea) @ 35#

5x (ea) jumping lunge

played around with ab wheel roll-outs and double KB swings for awhile at the end of workout

Added by Hugh Rae on May 4, 2013 at 6:40pm — No Comments

Training Blog: 05/03/2013

Tonight I did a couple of rounds of the level III daily routine with the class . . . 



2 Rounds of (class did 4 rounds). . .

200 meter run

25 2-hand swings (40kg)

25 burpees

50 snatches (25L/25R -- 28kg)

I followed that up with my ladder cycle . . .



1 ladder:

Min 1 - 1 overhead press L/1 overhead press R (40kg) - 1 weighted pull-up (28kg)

Min 2 - 2 overhead press L/2 overhead press R (40kg) - 2 weighted pull-up…

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Added by J. Stanton on May 3, 2013 at 10:03pm — No Comments

TRAINING/NUTRITION BLOG: 5/02/13

TRAINING:

5/01

REST DAY

5/01

8AM-

500 SQUATS

100 PULLUPS

100 HINDU PUSHUPS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

5/01

Jerky and almonds early, bacon and eggs later. Sushi and Asahi at night, for a nice glycogen refuel and this week's cheat meal. 

5/02

7am-(preworkout)

3 scoops Muscletech Neurocore

9am-

2 scoops Aftershock

fish…

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Added by Jim B on May 2, 2013 at 10:36pm — No Comments

5/2

Warmup:

3RDS

10xOHS @65#

10x push up

3x pullup

Work out:

10RDS

1 min. step up @20"/35#

30sec. ISO squat hold

10sec. rest

12 min. TGU @35# ( focus  perfect form)

10RDS

1 min. rope skip

5x box/ depth jumps @ 25"

Added by Hugh Rae on May 2, 2013 at 8:51pm — No Comments

Training Blog: 04/17/2013 - 05/01/2013 Wrap-up

I got off-track posting, but I've kept really good notes of my workout sessions over the last couple of weeks. So, here goes . . .



04/19/2013 - 04/26/2013

Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings



04/19/2013: 9 full ladders, no rest, all with a 40kg

04/22/2013: 6 full ladders, no rest, all with a 40kg

04/24/2013: 8 full…

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Added by J. Stanton on May 2, 2013 at 12:34am — No Comments

TRAINING/NUTRITION BLOG: 4/30/13

TRAINING-

5PM-

16 TAEKWON-DO HYUNGS, ALTERNATED WITH 24KG KETTLEBELL SNATCHES

NUTRITION:

730am-

caffeine/green tea combo (about 200mg caffeine)

Korean ginseng

8am-

1 tbsp coconut oil

handful of jerky and raw almonds

fish oil

cod liver oil

5000iu vitamin D

130pm-

1 tbsp coconut oil

huge leftover chicken breast (pan cooked in coconut oil)

small bowl filled…

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Added by Jim B on May 1, 2013 at 9:09am — No Comments

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