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RKC Classic Kettlebells

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RKC Level 2 Inspired Workout, A Get Up Video, Mace and Kettlebell simple combo

So much fun checking out the newly revised, updated, and improved RKC Level 2 curriculum this past weekend and cheering on my fellow RKCs!   People showed up literally from all over the world.   Anyway, I was reminded of a great drill and stand alone exercise that was absolutely perfect for the skill level of my small group classes - the Long Press.   I had been wanting to teach them the push press and eventually the clean and jerk, but we had been running into problems (those forgetful hips....).   The Long Press is a POWERFUL full body exercise that teaches the sort of feel one has at the push press without creating some bad habits.

Here's the workout (with hip hinge added in to make sure the hips don't get forgetful!)

Warm up with joint mobility, a few swings with a moderate kettlebell.

We did some halos with a light kettlebell before moving on to.... light to medium kettlebell doubles (12kg, 14kg or 16kg but when in doubt, try lighter at least for the first round)

5 rounds of:

  • 3-5 dowel hip hinges (take your time, maintain all three points of contact)
  • 10 double kettlebell swings (split this into 2 sets of 5 if necessary)
  • 10 double kettlebell long presses (split this into 2 sets of 5 if necessary)

The long class and express class then had varying workouts of interval hand to hand swings, kettlebell sling shots, and push up variations.

In other news, I'm playing around with video again - here's a kettlebell get up recorded from 2 separate angles!  Going to have more and more fun with this kind of set up too.   Some exciting things are in the works!

Between classes I had some fun with the mace from Strongergrip.com alternating a few practice swings with 1 arm kettlebell swings: again 5 rounds of:

  • 10 per side kettlebell 1 arm swings
  • 2 right, 2 left, 2 right, 2 left mace swings

Good fun!!!

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

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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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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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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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