Boise Kettlebell Lifting

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TRAINING LOG 10/06/10

DEADLIFTS/TURKISH GETUPS/WEIGHTED PULLUPS

DEADLIFTS

405 X 5

405 X 3

405 X 2

TURKISH GETUPS/WEIGHTED PULLUP OR CHIN UP

16KG-32KG X 2

ONE TURKISH GETUP WITH EACH KETTLEBELL, THEN A WEIGHTED PULLUP OR CHINUP WITH THE SAME BELL.

TAEKWON-DO: 19 HYUNGS, BASICS, SPARRING,…

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Added by Jim B on October 6, 2010 at 11:30am — No Comments

WORK OUT 10/5 & 10/7

10/5 2 MIN SETS (1 MIN PER ARM) CLEAN & JERK ... RUN 220 YARDS ... 2 MIN SETS ( 1 MIN PER ARM) SNATCHES .... RUN 220 YARDS.. DID 5 ROUNDS

10/7 6 ROUNDS.. 21 SWINGS (70LB FOR 3/62LB FOR 3) 15 RING ROWS 9 BURPEES... HAD TO LEAVE OUT THE PUSH UP PART BECAUSE OF MY STUPID RIB.....

10/8 GONNA HIT IT HARD TONITE!!!

Added by sofia mckibben on October 6, 2010 at 8:00am — No Comments

TRAINING LOG 10/05/10

24KG SNATCH SETS

4 MINUTES - 24L/24R

2 MINUTES REST

3 MINUTES -18L/18R

2 MINUTES REST

3 MINUTES- 18L/18R

2 MINUTES REST

2 MINUTES-12L/12R

20 RING PUSHUPS

1 MINUTE REST

2 MINUTES-12L/12R

20 RING PUSHUPS

2 MINUTES -16L/16R

20 RING PUSHUPS

20 RING PUSHUPS X 2

200 TOTAL SNATCHES

100 RING… Continue

Added by Jim B on October 5, 2010 at 9:55pm — No Comments

10/4/10 Workout

I got this workout from http://tacticalathlete.com/ but I modified mine a little and used much lower weight. Also I don't have a pull-up bar at my house so I had to go outside and use the monkey bars on the children's playground :) Anyways 5 rounds of: 10L/10R snatches with 26lb KB, 10 K2E (or in my case knees as high as I could get them), 100 run. It was quick and painful, my favorite kind of workout!

Added by Brandy Nicole Banning on October 4, 2010 at 7:47pm — No Comments

TRAINING LOG 10/03 - 10/04/10

10/03

REST DAY

10/04

DEADLIFTS

405 X 5

405 X 3

405 X 2

24KG SNATCH SETS - Only 12RPM today...slow is smooth, smooth is fast.

4 MINUTES (24L/24R)

2 MINUTES REST

3 MINUTES (18L/18R)

2 MINUTES REST

(REPEATED 2X)

2 MINUTES (12L/12R)

I MINUTE REST

(REPEATED 4X)

TOTAL: 216 REPS.

4,384… Continue

Added by Jim B on October 4, 2010 at 1:43pm — No Comments

TRAINING LOG 10/02/10

TURKISH GETUPS 16KG-32KG 1X EACH

24KG SNATCH SETS. I MINUTE PER HAND, 1 MINUTE REST. TOTAL: 8 SETS = 200 REPS. 4,600 LEFT FOR 5,000 REP CHALLENGE

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 12RPM

1 MINUTE REST

2 MINUTES @ 14RPM

2 MINUTES REST

2 MINUTES @ 14RPM

1 MINUTE REST

2… Continue

Added by Jim B on October 2, 2010 at 6:36pm — No Comments

work out 10/1 & 10/4

10/1 so i tried to do something i thought would be fairly easy.... TGU with swings...

1 TGU.... 100 swings w/70

2 1/2 TGU.... 80 swings w/70

3 1/2 TGU.... 60 swings w/50......

thats all i could accomplish.... ribs out of place... hope they are good to go for sunday!!

10/2 & 10/3 recovery days...

10/4 2 minute sets clean & jerks.. (1min per arm) 100 swings.. 2min clean & jerk 80 swings.... 2 min clean & jerk 60…

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Added by sofia mckibben on October 2, 2010 at 2:00pm — No Comments

TRAINING LOG 10/01/10 (5,000 SNATCHES IN 5 WEEKS STARTING TODAY)

WORKOUT #1

5,000 SNATCHES IN 5 WEEKS STARTING TODAY

4-MINUTE SET WITH 16KG @ 15RPM FOR WARMUP. 30L/30R = 60 REPS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 15L/15R

JOG 200 YARDS

2 MINUTES WITH 24KG. 13L/13R

JOG 200 YARDS

2 MINUTES WITH 24KG. 12/12R

JOG 200 YARDS

TOTAL:… Continue

Added by Jim B on October 1, 2010 at 2:00pm — 1 Comment

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