Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. (208) 412-6079


Afternoon workout
20 minutes treadmill intervals
   2 minute warm up
  15 minutes alternating between one minute @ 3.5 and two minutes @ 5.0
   2 minute cool down
8x6 Double kettlebell long cycle press @ 2x16kg
Evening workout
2x1 TGU @ 16kg
8x6 Double kettlebell box squat @ 2x20kg
2x6 Assisted pull up @ 40% body weight
2x6 Assisted pull up @ 35% body weight
2x6 Assisted pull up @ 25% body weight

Previous Night's Sleep:

  • 7.5 hours



8:00a - Noon:

Two eggs, onions, peppers, olive oil

Four sausage links

Black coffee



Noon - 4:00p:

60g AfterGlow

8oz Mixed fresh berries

60g Optimum vanilla whey protein




4:00p - 10:00p:

60g AfterGlow

Two grilled organic, grass fed hamburger patties

Baked sweet potato fries

Three small Sunspire dark chocolate almond butter cups



Current Goals:

April 2012 goal: One strict press, each side, with the 32kg!


Past Goals:

November 2011 goalOne strict press, each side, with the 28kg. Achieved 11-11-2011!

October 2011 goal: 100 continuous snatches.  Achieved 10-15-2011!







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Comment by Brent Brown on December 30, 2011 at 9:27am

Thanks!  I'm pretty happy with this workout.  Got push, pull, squats and sprints all in the same day.  Hopefully keeping that up will go some good. :)

Comment by Jim B on December 29, 2011 at 10:18pm

Thank you for coming out tonight! Way to hit it hard. Those squats are looking great. You are building a lot of balanced strength there.

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