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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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A Get Back Into The Groove Adjustable 300 Kettlebell Workout

Promise, this is not just another excuse to use that incredibly silly graphic - but I just couldn't help myself.   This particular "300" variation was made for client who was coming back after being out with the flu for about a week and a half - so he stuck with *relatively* light kettlebells for these exercises - going heavier with the deadlifts, because after my visit with Laurel Blackburn at Tallahassee Kettlebell the previous weekend, I had a bunch of big bad new kettlebells to bring out for the workout.   So this time he deadlifted them - next time... we all swing heavy - if we're ready - there's no sense in rushing.   As a general side note, never push yourself or your clients to go heavier until they are super super solid with their form.   Because the second you add more weight, and the form isn't there - that's when injuries can occur.   We don't want that!

So here's a "get back into the groove" 300 workout for you - by varying the length of rests (or taking rests at all) along with the weight of the kettlebells you can make this more or less difficult.

Start with your favorite joint mobility routine, warm up with 10 easy kettlebell deadlifts, 5 "slingshots" (aka around the worlds) in each direction and then.....

5 Rounds of:

  • 20 Kettlebell Swings
  • 10 Kettlebell Rows per side (Make it harder by having these be "renegade rows" aka "plank rows" aka "man makers"*)
  • 10 kettlebell deadlifts
  • 10 Halos (5 each direction)
  • 10 leg raises (From the ground, pressing the lower back into the ground - be safe.  Advanced alternative is of course whatever Convict Conditioning progression/regression you're on for the hanging leg raise)

If you've got anything left - then practice your get ups with or without a little bit of weight - something I've been seeing a LOT of recently is people having their heels pop up when transitioning from high bridge to half-kneeling-windmill.   So be extra certain that your foot stays planted during this part.

Finish up again with our favorite pump stretches and joint mobility.   Have a great weekend!  I think we're going to play in the park again - at least I know I AM! :)

 

*they won't turn you into a dude unless you started that way, don't worry.

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

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100+ Workouts!


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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.