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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Another.... 300 Workout

I couldn't resist making this silly graphic - that's my computer science / digital arts degree WORKING HARD FOR YOU!  (...must not have class shove neighbor's car around the parking lot for the next '300' workout...)

Start out with joint mobility of course, we did a little extra here and there because it's Monday and people seemed a little tired or stressed or something thing...   I had many kettlebells available and encouraged people to switch in order to be challenged but also to not sacrifice form.

 

Three rounds of:

20 2-Hand Kettlebell Swings - heavy if you can
10 Heavy if you can - kettlebell military presses (5 per side)
20 Leg Raises (they did these on the ground, back pressed  into ground, grabbing onto the stationary poles of our HIGH TECH* ab stations, lowering legs carefully and with tons of abdominal tension)
20 Push Ups
20 Kettlebell Deadlifts with Upright Row (2 distinct movements)
10 Kettlebell Round the Worlds - AKA "Slingshot" (5/side)

Rest as needed

Practice -
5 Turkish Get Ups Each Side

Finish up with your joint mobility!

*I am being sarcastic, these are large metal pipes firmly cemented into the ground.  Alternately, these can be performed with your hands next to your body, pressed into the ground, making sure to keep your lower back also pressed into the ground while slowly and carefully raising your straight legs off the ground.   If you're working up to this, a bend in the knees (held rigidly!) is a good alternative.   Check out the leg raise section in Convict Conditioning for an excellent progression towards one of my favorite exercises of all time - the hanging leg raise.  The good news is the first progressions can be done anywhere.

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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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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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.