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RKC Classic Kettlebells

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The 6PM Shred Kettlebell, Bodyweight and Battling Rope Workout

On a lark I decided to try the 21 Day Kettlebell Swing Challenge from Josh Hillis - I needed some variety and direction with the conditioning portion of my personal workouts - and thought it looked like a whole lot of fun. I'll be varying the program a little to make room for my favorite bodyweight practice items that happen throughout the day, but should be staying true enough to the program in order to write an experience-based review at the conclusion of the challenge. A regular reader of started the challenge on Sunday and it just sounded like too much fun not to join in, in my own modified way. OK - now...

Seeing also as my very cool 50' long Battling Rope finally arrived, it only seemed fitting to add a little bit of that in too - not much, but a sort of mini intro to see how everyone may or may like some variety.  The first portion of the workout is heavily borrowed/inspired by the 21 Day Kettlebell Swing Challenge, so if you are wondering what the workouts are like, this is one of the lengthier ones - as part of what I like so much about the challenge is the minimal time it takes to complete your daily requirement.  OK!  On to the workout - if you don't have a battling rope, you can still perform a version of the workout by replacing the rope drills with either Russian Twists, or if you want to be crazy, burpees.

Start out of course with your favorite joint mobility warmup - then....

Start in with the following bodyweight exercises:

  • 20 Alternating Backwards Lunges (just stepping back)
  • 10 Push Ups (Feet or knees, I don't care, just do good ones and use the full range of motion!)
  • 16 Alternating Backwards Lunges
  • 8 Push Ups
  • 12 Alternating Backwards Lunges
  • 6 Push Ups

Shake it out a little then.... grab a favorite moderate to moderately heavy kettlebell and its time for swings for 30seconds, then active rest (keep moving!) for 30 seconds - go for a total of 8 minutes.

I had them take a brief water and short walk break before coming back for Get Up Practice / Get Up Questions/Answers time.   We did a minimum of 1 Get up per side 3 times - the beginners practiced without weight, but the final time they used a small 5 lb plate held firmly with a straight wrist to see what the future would hold! :)

Then we got out the Battling Rope!   I made 3 stations - 1 with the anchored rope, 1 for step ups and 1 mat for the super strict execution of the RKC Plank (OMG, Planks are difficult again! Love that....).   They performed the given exercise and then switched stations.  First time through, everyone did up/down waves with the ropes, the 2nd time through side to side waves, and the final time through alternating waves.   

The battling rope was a huge hit and they liked the variety - so - I am certain it will be appearing in future workouts - everyone left in need of a shower, but smiling too.   That's what we're after!


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  :)


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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

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33 Strategies of War Robert Greene

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