After hearing reports from friends, and seeing what was up with their FOOD JOURNALS, I was inspired to make a particularly... "interesting" workout for the small group. Emphasing yet again the basics, and practicing a few new things which are very important auxillary exercises.
First, we begin with a joint mobility warm up largely derived from Pavel's DVD, Super Joints. Really a big fan of these joint mobility exercises. Performed correctly, with the right intention and respect to the movements, and to our own bodies, they are a fantastic way to get into the mental space of the workout. And of course, they also prepare the body for working with kettlebells. Remember, don't just "make the shape, DO the exercise." Trying to do more than one of the mobility exercises at one time not only looks incredibly silly, it causes you to miss the entire point of the warm up - both mentally and physically. Continue to warm up with 10 moderate weight kettlebell deadlifts, and a few "slingshots" (aka "around the worlds").
Now... it's time for a descending ladder! Complete it in a reasonable amount of time, but always take breaks when you need water, or a few extra breaths. It's not a race to see who is done first, and there's no excuse for sloppy form.
Take a short break. During the break I broke down a few aspects of the low windmill and the kettlebell halo. We practiced each movement and did several practice reps. Next we reviewed the kettlebell "figure 8" And I set up the following intervals on a gymboss timer:
20 seconds on, 10 seconds "rest/transition" - for 8 total rounds - we alternated between the figure 8s, and the RKC version of the plank. This is obviously not for wimps!
Finally, a little quartet for four stations:
30 seconds on, 15 seconds rest/transition:
Station 1: Battling rope throws (simple up/downs)*
Download this cool brochure detailing the whole event (no email addy needed, just right click and save!). Thirteen awesome Dragon Door authors will each give presentations and will be present for networking at the event and at a very special VIP dinner. Hope to see you there, this event is going to be nothing short of EPIC.
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!
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The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.
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