The subject of EMOM workouts came up on the I use Interval Timer Pro from Deltaworks) on my iPhone to chime on the minute every minute for 20 minutes. I had a handy and decided to use it because 1. I really like the finish on that one, it's kind of slightly grippy and dry 2. Wanted to use something reasonably heavy for these short sets of swings--but wasn't feeling the need to set any world records. I was doing this at 10PM after all.forums recently and of course that made me immediately want to do one! It was late at night but I figured I had 20 minutes to spend wisely. After a short warm up (feel free to throw in some light weight or no weight get-ups) I set up the interval timer app (
OK! Here's what I did - it's simple, but it added up! I paused the timer in the middle for a water break but other than that, this is a great challenge to do all the way through. It's also easy to scale things on this model. You can always use another pulling movement instead of the strict pull-ups (example: Aussie pull-ups akarows).
Please Check Out How to Improve Your Posture with the RKC Kettlebell Swing by TWO Senior RKC Instructors!
There's a new post on the RKC Blog today from two Senior Instructors about how the correctly executed swing can help with a very modern problem... poor posture!
This used to be just "nerd problem" but now it applies to EVERYONE... all this seated, sedentary work is havoc on posture. Posture is a giant part of the overall body language that we communicate on a daily basis. People sometimes forget that I'm "petite" because of good posture. Good posture can also help you exude the kind of confidence that prevents problems (my friends in law enforcement call this "officer presence" but it applies to everyone as well). So, if you'd like to be better respected, less prone to injury, and possibly even side-step annoying people causing problems then it's time to tune up that posture!
As we age, posture becomes less about aesthetics, and more about injury prevention and continued independence. In other words.... we should all be paying attention to our posture. I discovered something by accident at my home office and it's something you may want to replicate in some way. When I sit at the desk there's a long hall to my immediate right. At the end of the hall is a tall mirror. If I turn my head to the right I can see exactly how I'm sitting. I simply do NOT slump at the desk now and haven't for as long as I've lived here (6 years). If you need to break the habit, give the mirror trick a try. And everyone should check out Beth and Jay's article too...
Unlike a lot of the posts and recipes for sunflower seed butter I found online while researching my own approach, I'm going to keep it simple.
- 3 cups raw shelled sunflower seeds
- Himalayan mineral salt to taste
The gift of a giant bag of organic toasted unsweetened coconut shreds led to creating this really good, golden, and surprisingly easy low carb snack! Double espresso and vintage Limoges recommended, but not required.
Another Look at a Stronger Grip Favorite, An Unconventional Strength Challenge Partner Workout, and More "Tone and Drone" Antics
After an eagle-eyed Stronger Grip GripBalls, I remembered that I hadn't talked about them in a while and did a short video about how they can be used for a variety of grip strength and coordination challenges. In addition to the variations in the video below, many people use them to pull sleds, etc. Always be sure to do some extensor work after grip training--especially if it is this intense!follower asked if the little hook ball items on my home bar were