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Fry the Abs on Friday - a Kettlebell and Friends Workout

I'm still working on the review of Convict Conditioning 2 that I wanted to post last night, except that I of course got sucked back into the book when I was referencing specific parts for the review and ended up just reading it all over again.   Did I mention it's really good?   Anyway..... in celebration of doing clutch flags in the the park yesterday, I made a fun Friday circuit workout with a little bit of focus on the lateral chain.  

Always start with joint mobility - In addtion to the moves in Super Joints, I really like the warm up sequence in the HKC manual - and will be further reviewing that over the weekend.

Since we focused on some pieces of the get up on Monday, we put it all together today - and did some intense practice - when you're in the right mental state, practicing get ups without weight, and slowly, can be a real challenge.  One of my favorite challenges, interestingly enough.

I like to make Friday a day with a little more "variety" so out came the Battling Rope and the weird little 20lb sandbag along with a selection of what I like to call "moderate" kettlebells.. for women who train with me, this usually means 12kg, 14kg, 16kg - for guys usually 14kg, 16kg, 20kg  but definitely adjust to your ability, or if it feel heavy or light to you.

Get out the gymboss... set it up for 30 seconds work, 20-30seconds rest (advanced: shorten the rest period!)

Do 2-3 rounds of:

We then did a quick review of 1 arm swings and did a couple sets of 10 per hand and a few "slingshots" (aka "around the worlds")

Then... out came the Battling ropes!  We split into 2 groups:

Two rounds of:

  • 30 seconds A: Side plank right, B:Battling Rope "up downs"
  • 30 seconds A: Side plank left, B: Battling rope "Side to sides"
  • 30 seconds A: Battling Rope "up downs", B:Side plank right
  • 30 seconds A: Battling Rope "side to sides"; B: Side plank left

Next, we alternated between 30 seconds of Russian Twist (with kettlebell) and RKC style plank for 3 rounds total (of both)

Finish up with intensive practice of the get up - they switched between the seven moves (in order) as "narrated"  Those new to the moves had time to process the info and follow along, those who were already very familiar with the get up had the added challenge of a slower get up - which is it's own interesting drill. 

End with joint mobility and plenty of water!

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  :)


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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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Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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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.