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RKC Classic Kettlebells

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A variation on the "Deep Six" Workout - practice all six RKC exercises in one compact package!

I absolutely love the "Deep Six" workout originally developed by Senior RKC Jon Engum, but wanted to modify it for a few of my newer clients, for our extreme climate here in Florida, and for a shorter time expendature too.

Originally the Deep Six is in the following order and run for 5 rounds, you start with the right hand and keep it until the Get Up in the middle:

- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the

- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats

(end of round 1)

Rest for 30sec to 1 min between rounds.

 

The version we practiced today was run for three rounds, with some slight differences - I wanted to make sure we practiced some great cleans in a row for instance:

5 one hand swings

5 one hand cleans

5 presses

5 front squats

5 snatches (on the fifth, leave it locked out overhead)

1/2 get up from the up to the down - switch hands safely on the ground, get up with the kettlebell in the left hand and begin the

5 one hand swings

5 one hand cleans

5 presses

5 front squats

5 snatches

 

Rest as necessary - run for three rounds, or continue for 5 if you wish.

This workout is a great way to review all the basic exercises, and to really challenge your conditioning - if you've never done the workout before, I would recommend going with a relatively light kettlebell - practice with acute focus on the form of each exercise, and always always pay loads of attention to safety.

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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Girya Girl Shirts!

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

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!

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.