Boise Kettlebell Lifting

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November 2010 Blog Posts (50)

11-29 and 11-30

Monday:

Sort of did:

1 TGU

30 Swings Max rounds in 30 min. (took a couple of breaks in-between)

Tues:

6 Rounds:

10 Snatches (5R/5L)

5 K2E

then:

2 rounds

swings for 30 sec

rest for 30 sec

swings for 30 sec

push-ups on kettlebells for 30 sec.

rest for 30 sec

swings for 30 sec

push-ups for 30

squats for 30

rest for 30

swings for 30

push-ups for 30

squats for 30

snatches for… Continue

Added by Pam Benedick on November 30, 2010 at 10:32pm — 1 Comment

WORK OUT 11/27 & 11/28

11/27 SLOW STRENGTH DAY.. DEADLIFTS 220 X 3 200 X 3 200 X 3

PRESSES W/ 53 3 X 3 PULL UPS 3 X 3 DIPS 5 - 3 - 2

11/28 THIS WAS FUN.. WARM UP WITH 3 ROUNDS 1 TGU, 5 PUSH UPS, 8 GOBLET SQUATS THEN CAME THE FUN...30 sec swing rest 30 sec

30 sec swing 30 sec pushups on kb rest 30 sec

30 sec swing 30 sec pushups on kb 30 sec squats rest 30 sec

30 sec swing 30 sec pushups on kb 30 sec squats 30 sec per hand snatches rest 30 sec

DID THIS 3 TIMES...…

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Added by sofia mckibben on November 29, 2010 at 8:21pm — No Comments

TRAINING LOG 11/28 - 11/29/10

11/28

REST DAY

11/29

4 ROUNDS OF...

420 YARD RUN

50 SQUATS

(14:59 - Subtracted 1 minute for walk from running on field to workout area for squats)

Yes, this is a big departure from any workout I have done in a while. I almost never do high-rep squats, and almost never run. I am doing this particular workout prior to the December Challenge to get a baseline to test strength endurance and cardiovascular efficiency improvements throughout…

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Added by Jim B on November 29, 2010 at 2:00pm — No Comments

TRAINING LOG 11/25-11/27/10

11/25

HOLIDAY

11/26

SLACK DAY

11/27

DEADLIFTS

455 X 3

405 X 3

KETTLEBELL MILITARY PRESSES

40KG X 5

40KG X 3

40KG X 2

DOUBLE KETTLEBELL FRONT SQUATS

3 X 5 W/ DOUBLE 32KG

WEIGHTED PULLUPS

20KG X 5

20KG X 3

20KG X 2…

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Added by Jim B on November 27, 2010 at 8:47pm — No Comments

WORK OUT 11/26

21-18-15-12-9-6-3 CLEAN N PRESS, KNEES TO ELBOWS AND WALL BALLS...

Added by sofia mckibben on November 27, 2010 at 9:20am — No Comments

WORK OUT 11/23 & 11/24

11/23 DEADLIFT 215 X 5 195 X 3 195 X 3

I DON'T REMEMBER WHAT I DID... I THINK I WORKED ON THE JERK OR LONG CYCLE FOR A LITTLE WHILE THEN

6 ROUNDS

3L/3R THRUSTERS

15 SWINGS

11/24

LONG CYCLE SETS W/ 35LB FOR WARM UP

4 MIN @ 12 RPM

2 MIN REST

3 MIN @ 12 RPM

2 MIN REST

2 MIN @ 12 RPM

2 MIN REST

2 MIN @ 12 RPM

LONG CYCLE W/ 53LB

2 MIN @ 8 RPM

2 MIN REST

2 MIN @ 8…

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Added by sofia mckibben on November 26, 2010 at 10:32am — No Comments

HAPPY THANKSGIVING!!!!

4 rounds of:
25 squats
25 push-ups
25 sit-ups
25 dips
25 presses (did double arm 8lb-the biggest I have in our house)
400 meter run

Now, BRING ON THE GOOD EATS!!! :)

Added by Pam Benedick on November 25, 2010 at 10:50am — No Comments

TRAINING LOG 11/24/10

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

Continue

Added by Jim B on November 24, 2010 at 10:09pm — No Comments

TRAINING LOG 11/23/10

Felt like a big wuss today. It is really cold, and I just wasn't feeling it.

Had a hard day yesterday, double workouts planned tomorrow, so I just spent some painful quality time on a foam roller and then a little more time on the PVC pipe.

www.idahokettlebells.com…

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Added by Jim B on November 23, 2010 at 9:28pm — No Comments

WORK OUT 11/21 & 22

11/21 DEADLIFT 245 X 3 225 X 3 225 X 5 ONE ARM SWINGS 50L/50R 40 MAN HATERS ONE ARM SWINGS 40L/40R

11/22 4 ROUNDS.. 50 SQUATS RUN 440 YRDS (4 LAPS)

SNATCHES W/35

4 MIN SET REST 2 MIN @ 14 RPM

3 MIN SET REST 2 MIN @ 14 RPM

2 MIN SET REST 2 MIN @ 14 RPM

2 MIN SET @ 14RPM

Added by sofia mckibben on November 23, 2010 at 8:39am — No Comments

Nov 22

5 rounds.....

20 squats
20 pushups
20 situps
20 pullups

Added by Amber on November 22, 2010 at 9:40pm — 1 Comment

TRAINING LOG 11/22/10

DOUBLE KETTLEBELL BOX FRONT SQUATS
8 X 6 (32KG)
2 MINUTES REST BETWEEN SETS

1-ARM LONG CYCLE PRESS-32KG

3 MINUTES (12L/12R)
REST 2 MINUTES

2 MINUTES (8L/8R)
REST 2 MINUTES

1 MINUTE (5L/5R)

Added by Jim B on November 22, 2010 at 1:51pm — No Comments

TRAINING LOG 11/21/10 ( Fitness Lesson I will never forget)

Walk!

This is a fitness lesson I will never, ever forget.

I used to train a gentleman, Frank, who who was 100 years old. This is not an exaggeration. He was born in June of 1909. I began training him in June of 2008, at a commercial gym, shortly after his 99th birthday.

I remember one day waiting for him, one of the few times he was late. He was usually at least 10 minutes early. One of his sons was in town and drove him to the handicapped parking spaces right… Continue

Added by Jim B on November 21, 2010 at 7:12pm — No Comments

11-20-10

Warm-up: 10 minutes of TGU and pull-ups

100 snatches
100 squats
100 push-ups (so weenie on these today...they sucked)
100 swings..by this time the arms were JELL-O They sucked also

Added by Pam Benedick on November 20, 2010 at 3:58pm — No Comments

TRAINING LOG 11/20/10

DEADLIFTS
415 X 3
375 X 3
375 X 3

KETTLEBELL MILITARY PRESSES
40KG X 4
40KG X 3
40KG X 3

DOUBLE KETTLEBELL FRONT SQUATS
3 X 5 W/ DOUBLE 32KG

WEIGHTED PULLUPS
24KG X 3
24KG X 3
20KG X 3

Added by Jim B on November 20, 2010 at 1:24pm — No Comments

11-19-10

10 min snatches 6 each arm per minute
10 min clean and jerk and then practice using the 18
10 min swings 26 and 35 catch and release

Added by Pam Benedick on November 19, 2010 at 9:42pm — No Comments

TRAINING LOG 11/19/10

TAEKWON-DO: 25 HYUNGS, BASICS, SPARRING, BREAKING.

www.idahokettlebells.com

Added by Jim B on November 19, 2010 at 8:26pm — No Comments

11/19/10 WOD

WOD
Man-Hater(or Man-Eater) for 10 Min
(200 Yard sprints and 10 Wall Balls with 16 LB Med Ball)

4 Rounds:

1 TGU w/35 lb KB
5 BB Deadlift w/95 lbs
5/5 (One Hand Switch) KB Clean and Jerk with 44lb KB
(20 lb. Assistance Band) 5 Pullups

Added by Katy Luetke on November 19, 2010 at 5:00pm — No Comments

work out 11/19

11/18 rest day celebrated a little too!!!

11/19 deadlifts 240 X 3 215 X 3 215 X 3 20 MINUTES ON THE FIELD WITH A SNATCHES ON ONE END AND A COMBO OF ONE HAND SWINGS, SNATCHES AND JERKS ON THE OTHER SIDE...

Added by sofia mckibben on November 19, 2010 at 11:14am — No Comments