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RKC Classic Kettlebells

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Abracadabra - a Slightly Core-Focused Kettlebell and Friends Challenge!

Small group had FUN with this one tonight - it involved many of our favorite "toys": kettlebells in a variety of weights (12kg, 14kg, 16kg, 24kg), a Battling Rope, and the infamous "evil wheel" (aka the $12 of pain, ab wheel).

We began with a Primal Move warm up, then 5 minutes of get-up practice (alternating sides) with a comfortable kettlebell - the focus was for form and a continuation of the warm up.  The size you might use for an RKC kettlebell snatch test may be appropriate for example.  When in doubt, go lighter, this isn't the time for PRs.

Then it was 3 Rounds of......... ABRACADABRA! (We did this in "stations" the different size kettlebells were distributed around the stations as well - if you found something light, you did 1 arm swings, if it was something heavier, then 2 arm swings...)

  • 30 seconds wheel roll-outs* - 30 seconds rest/transition
  • 30 seconds kettlebell swings - 30 seconds rest/transition
  • 30 seconds "tuck ups or v-ups" - 30 seconds rest/transition
  • 30 seconds kettlebell swings - 30 seconds rest/transition
  • 30 seconds Battling Rope** "Up-Downs" - 30 seconds rest/transition
  • 30 seconds kettlebell swings - 30 seconds rest/transition
  • 30 seconds goblet squats - 30 seconds rest/transition

*Don't have an ab wheel?   Practice the hollow position, the hollow rock, OR even a meaningful RKC style plank

(this is the wheel we used)
This could work too!

 

**No battling rope? Oh that's really too bad... sounds like burpees time instead.

This is a battling rope!

We cooled down with some milling around, a few downward dog/ up dogs then our Primal Move cool down.  Good times!!!

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

eBooks from Dragon Door

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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


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