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RKC Classic Kettlebells

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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  :)

Double Trouble III - Let Me Give You a Complex - Kettlebell Workout

It was one of those "what am I missing" kind of days - I had been doing GTG* pull ups and tension exercises at random between household and computer tasks, but... it wasn't enough, I was getting antsy so I opted to just head out to the field next to my building with a pair of 16kg kettlebells and "see what happened"

 

Here's what happened - feel free to follow along if you know what you're doing with a pair of moderate to heavy ish kettlebells.  

Farmer's walk from the storage closet....

Started out with joint mobility warm up, and some warm up swings then...

(single kettlebell) 16kg kettlebell 20 snatches/side before I realized in absolute and total soul crushing shame that the *unmentioned offbrand* 16kg kettlebells that I have absolutely positively MUST be replaced by some Dragon Door kettlebells before I lose my mind (and the skin off my left hand).  I texted my most awesome strength coach, Tim Shuman, RKC2 about borrowing one for a couple days until I get some shipped here.  Because I just can't stand it anymore.  The Dragon Door ones I have in multiples in 8kg, 12kg, and 24kg have forever spoiled me for all the others.  The secret's out... there's no compare. Thankfully I had the good sense to stop with the snatching before any damage to my hand or ripped calluses etc. 

Time to begin!

Repeat 4 times, rest extra if necessary

Intermission - Decscending ladder kettlebell (I used one 16kg kettlebell) pistols 3/3, 2/2, 1/1

Repeat 5 times total:

  • 5x Renegade rows with push up (row right, row left, push up)
  • 20 kettlebell swings (your choice of 1 hand, 2 hand)
  • rest if necessary

 

Kettlebell L-sits, CAREFULLY using the kettlebells in place of parallettes.  Don't try this with anything too small or light as the base of the kettlebell will be too small and you will wobble or fall.

Joint mobility and for a cool down... farmer's walk back to storage closet...

 

*GTG = "Grease the Groove" = over the course of the day doing a few reps here and there, it all adds up in the end - this works.  REALLY works.  Walk past the pull up bar?  Do a couple.. carry on with the day, repeat.

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