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RKC Classic Kettlebells

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Ladder and Quartet: a Kettlebell Workout

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)*
  • Station 2: Burpees
  • Station 3: Russian Twist (choice of kettlebells)
  • Station 4: Kettlebell Swings (choice of moderate weight kettlebells)

Complete enough rounds for everyone to perform each exercise at least twice.

Finish up with joint mobility and plenty of water.   Good times! :)

 

* Substitute with double kettlebell cleans and presses if a rope is not available, OR handstand practice, etc.

Let's Train in Austin! (2 Fitness Certifications in 1 Weekend!)

SCC and HKCLet's train together in Austin, Texas! The Dragon Door SCC (Strength Calisthenics Certification) and HKC (HardStyle Kettlebell Certification) are both coming to Austin in February 2017. You can do one or take maximum advantage--and save more $--by doing both. Hope to see you there. These two one-day workshops are great for trainers looking to upgrade their toolkit, or 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  :)

 

Kettlebell Goddess Workout DVD

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What I'm Reading

(including but not limited to)
1. The Life and Times of the Thunderbolt Kid Bill Bryson
2. Systema Manual K. Komarov
3. Younger Next Year Crowley & Lodge

(Just Finished)
1. Street Workout Al & Danny Kavadlo
2. Sunny's Nights Tim Sultan
3. The Road to Little Dribbling Bill Bryson


(Audible Listening)
Extreme Ownership J.Willink, L.Babin

(Up Next...)
The Men Who Stare at Goats Jon Ronson