Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. (208) 412-6079




- Coffee with creamer


- 3 eggs cooked in coconut oil

- 1 Flourless Oatmeal Blueberry pancake with a little sugar free syrup


- 25g Vanilla whey

- Dried banana chips


- Chicken Salad: Romaine salad mix, can of chicken breast, feta cheese and ceasar dressing

- Handful of almonds


- Chicken Chow Mein Stir Fry: Chicken breast; chunked, with a (frozen) bag of mixed chow mein stir fry veggies and a homemade sauce (Yummy! Um...does it count as a cheat meal if you eat the whole pan? LoL!)

- A small "cookie" made by my husband: baking chocolate mixed with chopped walnuts and a smear of peanut butter on top; frozen





- 100 Double KB Clean to Press with two 26lb bells: 10 sets of 10 (1 min rest)

  • Normally do double presses with 35s but had to reduce the weight in order to get the proper numbers in each set

- Bicep Curls with two 15# dumbbells: 6 sets total- 10, 10, 12, 12, 10, 10 (30-45 second rest)

- Hammer Curls with two 15# dumbbells: 1 set of 10

- Close grip Pushups: 1 set of 10

- 108 Bench Dips: 9 sets of 12 (45 second between sets, taking 15 seconds to complete each set)

- 50 Knee Raises 


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Comment by Rachelle Lowder on September 11, 2011 at 7:35am
Thank ya ma'am!
Comment by Pam Benedick on September 10, 2011 at 9:34pm
Awesome workout!!!

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