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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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Ferocious Friday: Kettlebell Lower Body Focus + Mini Core Circuit

I really wanted to focus on legs a bit today with the small group - especially after making them do snatches right after clean and press practice on Wednesday - it was little mean, but it was the result of Coach Tim Shuman, RKC Level 2's new "Honey Badger Workout" (that's his deal, don't ask...)

 

Ferocious Friday should always begin with joint mobility exercises and some warm up swings  - then get to it!

Do the following for your best time, resting as necessary, with the best form possible for 4 rounds with a light to moderate weight kettlebell - or switch between sizes as necessary:

  • 10 kettlebell one leg deadlifts right leg straight and planted, kettlebell in left hand
  • 10 kettlebell one leg deadlifts left leg straight and planted, kettlebell in right hand
  • 10 tactical lunges right side
  • 10 tactical lunges left side
  • 20 kettlebell swings
  • 10 kettlebell suitcase deadlifts right side
  • 10 kettlebell suitcase deadlifts left side
  • 10 pushups

Take a brief water break, and set up your TRX if you have one - its timed mini core circuit time!   Don't try and rush the reps on these - this is focused practice time -

  • 45 seconds TRX Power Pull Right side
  • 45 seconds TRX Power Pull Left side
  • 45 seconds Kettlebell Windmill Right side (your choice of kettlebell low or high)
  • 45 seconds Kettlebell Windmill Left side
  • 45 seconds side plank right
  • 45 seconds side plank left

Try and go for 2-3 rounds if you have time.   Don't forget your joint mobility!

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1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


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Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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