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Hyperwear weight vests, sandbells, steel bells
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Free shipping at Hyperwear (weight vests, steelbells, sandbells, more...) for orders $49+

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A Challenging Workout For A Time Of Less Thinking

Zach Even-Esh Book and Warmup

There's a lot more to write and a lot more adventures to share, but I wanted to put this little workout here to tide you over.  It's an appropriate interlude since it was designed to help out on a day when I figured that at least one member of the kettlebell small group (including myself) would be experiencing or approaching "decision fatigue".  It's just that kind of week, so when I get that feeling its time to stack the deck in the favor of good outcomes and default situations of an optimal nature.  Also wanted to choose something that would "self-scale" to everyone's abilites and energy levels.  Since the people showing up all really know what they're doing, I can count on them to know when to really dive in, and when to back off.  This workout allows for that nicely.  This sort of workout was originally inspired by some of the workouts Mike Krivka has in Code Name: Indestructible some of which are smart/sane versions of AMRAP (as many rounds as possible) workouts.

Cauliflower Fried Rice

This recipe is not an exact science, and seems to be best made with some experimentation and customization in mind! It's also a great use for leftovers or if you purchased a lot of organic cauliflower because it was on sale!

Oven Roasted Radishes

Roasted Radishes RecipeWhat a delicious surprise - oven roasting with just simple olive oil, sea salt and black pepper takes radishes from salad garnish and transforms them into a succulent side dish!

The Key to the Kettlebell Swing: The Hip Hinge

Kettlebell Swing Hip Hinge Drill

No matter how much we talk about the hip hinge, revisiting it is always time well spent.  In fact it's a good idea to revisit the hip hinge whenever your kettlebell swing just isn't... feeling right or if you're wondering why a weird little 5'3" 125-130lb almost-middle-aged woman with a questionable hairdo is able to swing a 106lb kettlebell.

Intermediate to Advanced Kettlebell Circuit Workout From Favorite Moves!

Kettlebell favorites workoutAfter a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.

With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that this kettlebell workout clearly isn't for everyone--as written.  Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand kettlebell swings, thirty seconds rest for the five minutes.

As for the circuit itself, the kettlebell deadlifts can of course be done with any weight kettlebell you have handy which is appropriate.  Also, instead of archer push ups from Convict Conditioning, you can choose whichever push up variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 push up reps per round).

This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of kettlebell favorites.  Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 kettlebell snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal.  In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the SSST workouts we had been trying earlier this year. 

Kettlebell Goddess Workout DVD

eBooks from Dragon Door

Get started today, RIGHT NOW:

BRAND NEW: Master the Kettlebell by Master RKC Max Shank

Master The Kettlebell: How to Develop High-Level Skills in Movement, Power Generation and Strength—Using the World’s Single Best Tool for the Job by Master RKC, Max Shank.

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE! (ebook version on sale for $14.95 until September 5th, paperback version is coming soon.)

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Dragon Door Health and Strength Conference- Register Now!

Dragon Door Health and Strength Conference

Download this cool brochure detailing the whole event (no email addy needed, just right click and save!). Download PDF Brochure for the Dragon Door Health and Strength Conference Thirteen awesome Dragon Door authors will each give presentations and will be present for networking at the event and at a very special VIP dinner.  Hope to see you there, this event is going to be nothing short of EPIC.

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Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

FitFluential Is Fitness Found