Boise Kettlebell Lifting

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September 2010 Blog Posts (56)

TRAINING LOG 9/23 - 9/30/10

9/23

REST DAY

9/24, 25, 26

IN SAN FRANCISCO FOR WKC KETTLEBELL FITNESS TRAINER AND WKC STRENGTH AND CONDITIONING COACH CERT

9/27,28,29

REST DAYS

(Needed them after the cert!)

9/30

DEADLIFTS

395 X 5

395 X 3

395 X 2

KETTLEBELL MILITARY PRESSES/SUPERSET WITH WEIGHTED PULLUPS

40KG X 5-5 PULLUPS WEIGHTED WITH 16KG

40KG X 3-3… Continue

Added by Jim B on September 30, 2010 at 7:52pm — No Comments

9/30/10 Workout

Thanks for this one Coach! 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 Swings with 44lb KB and Burpees. ( so 1 swing 1 burpee, 2 swings, 2 burpees, etc etc.) Brutal but only took 30min.

Added by Brandy Nicole Banning on September 30, 2010 at 5:52pm — 1 Comment

9-29-10

Not quite sure all of what I did today but it went a little something like this......

25 pull-ups
20 dips
50 freaking wall balls.....oh how I loathe those!
30 K2E
50 1 arm-swings
25L/25R snatches
30 2-arm swings
30 catch and release swings
15L/15R clean and jerks...which I really suck at
9 burpees

Or something like that
Was breathing hard through the whole thing!

Added by Pam Benedick on September 29, 2010 at 11:16pm — No Comments

work out 9/29

9/29 back on the wagon... 10 min snatches... alot of practicing technique.. 100 squats.. 100 swings w/ 53 and 62 100 push ups and 100 ring rows.. had a bad kink in between shoulder blades.. figured out it is f'd up ribs... ouch!!

Added by sofia mckibben on September 29, 2010 at 10:37am — No Comments

9-28-10

Warm-up 10 min snatches

100 squats
100 swings-went light on these, back still bothering a little
30 man push-ups...at least no knees for me
50 ring-rows

Came home and felt wimpy about my 30 push-ups so I did 20 more.

Sofia and Rene totally are so inspiring! They both were amazing tonight!!!!

Added by Pam Benedick on September 28, 2010 at 10:38pm — No Comments

9/28/10 Workout

20 mins of TGUs with 26lb and 35lb KB. 300 swings with 26lb (1-arm and H2H) and 44lb. 2000 done for the week. Yay! :)

Added by Brandy Nicole Banning on September 28, 2010 at 6:11pm — 1 Comment

9/27/10 Workout

20 mins of TGUs with 26lb and 35lb KB. 300 swings with 26lb, 35lb and 44lb KB. 1700 done out of 2000. 300 more to go :)

Added by Brandy Nicole Banning on September 27, 2010 at 7:24pm — No Comments

9/24/10 Workout

20 mins of TGUs with 26lb and 35lb KB. 500 swings with 26lb, 35lb, and 44lb KB. YAY I DID IT!!! 1000 swings in 2 days, 1400 done for the week, only 600 left :)

Added by Brandy Nicole Banning on September 24, 2010 at 6:19pm — No Comments

work out 9/24

9/24 10 rounds alternate 62 and 70 for 20 swings 15 push ups and run stairs...

Added by sofia mckibben on September 24, 2010 at 9:57am — No Comments

work out 9/22

9/22... with a shoulder injury i was unable to do snatches or even TGU so i stuck to swings.... 25 minutes of man makers.. a 62lb on one side of the field and the 53lb on the other...

Added by sofia mckibben on September 23, 2010 at 7:28pm — No Comments

9/23/10 Workout

20 mins of TGUs with 26lb and 35lb KB. 500 swings with 26lb, 35lb, and 44lb KB. Definitely got the "runner's high" after this one :)

Added by Brandy Nicole Banning on September 23, 2010 at 6:46pm — No Comments

9-22

TGU warm-ups

10 Rounds

5L/5R snatches 26 lb
5 knees to elbows

25 min and kicked my hinney

Learned clean and jerk today....sort-of.....have a long way to go til that one looks good.

Added by Pam Benedick on September 23, 2010 at 2:29pm — No Comments

9-21

Warm up with 3 TGU
10 min snatches 26lb

20 min man-makers
10 swings w/ 44 (back has been bothering me)
jog
5L/5R snatches
jog

Added by Pam Benedick on September 23, 2010 at 2:28pm — No Comments

TRAINING LOG 9/22/10

OALC -32KG

4 MINUTE SET (16L/16R)

A PR! I worked slowly to this time, so it was really pretty easy.

I video'd this set for rank submission for WKC Strongsport S-32.

However, like a total idiot I had the sun directly at my back, so the video looks so bad I will redo it before letting anyone else see… Continue

Added by Jim B on September 22, 2010 at 9:05pm — No Comments

TRAINING LOG 9/21/10

TURKISH GETUPS: 16KG - 32KG 1X EACH

20-MINUTE MANMAKER:
24KG SNATCHES 1 MINUTE PER HAND (16L/16R), ALTERNATED WITH 200YD JOG.
6 ROUNDS TOTAL (192 REPS)

Added by Jim B on September 21, 2010 at 7:17pm — No Comments

9/21/10 Workout

20 mins of TGUs with 26lb and 35lb KB. 400 swings, 100 1-arm swings with 26lb KB (50L/50R) 100 H2H swings with 26lb KB, 100 swings with 35lb KB and 100 swings with 44lb KB.

Added by Brandy Nicole Banning on September 21, 2010 at 5:39pm — No Comments

WORK OUT 9/21

9/21 MADE IT AN EASY ONE.. MAXX ROUNDS IN 30 MIN USING DUMBELLS 15L/15R SNATCHES USING THE 40LB, 10 THRUSTERS W/ DOUBLE 35LB AND 8 PULL UPS... COMPLETED 5 ROUNDS

Added by sofia mckibben on September 21, 2010 at 11:08am — 1 Comment

TRAINING LOG 9/19 - 9/20/10

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

Added by Jim B on September 20, 2010 at 10:02pm — No Comments

WORK OUT 9-18 & 9-19

9/18 5 ROUNDS.. SNATCHES 15L/15R WITH THE 50LB 8 MAN HATERS (I THINK THATS WHAT THEY CALL EM'...BURPEES WITH KETTLEBELL JERKS @ THE END) 400YD RUN

9/19 5 ROUNDS 20 SWINGS, 15 24" TIRE JUMPS, 12 PULL UPS 8 SNATCHES 5 BURPEES

9/20 RECOVERY DAY

Added by sofia mckibben on September 20, 2010 at 10:58am — No Comments

9/19/10 Workout

15 mins of TGUs with 26lb and 35lb KB. 400 swings with 26lb (1-arm and H2H), 35lb, and 44lb KB. 1500 done for the week. 400 swings 3 days in a row, I'm a little tired. Might take tomorrow off, got 2000 to go for next week!

Added by Brandy Nicole Banning on September 19, 2010 at 6:35pm — No Comments