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Carrying On: a Kettlebell and Bodyweight Workout

The Cover of Convict Conditioning Vol 2 Signed by Danny and Al KavadloThe weather has finally started to get really nice in Florida, so we took the small group workout to the park today.  The soft grass there is just fantastic for Primal Move, the Trifecta from Convict Conditioning Vol 2 and more.  Truth be told, we've been doing an experiment and have been adding the Trifecta to our workouts for the past month.   It's been so fun, and has been helping everyone—myself included— so I think it's become a permanent addition to our training.

Here's what we did:

Primal Move warm-up and the CC2 Trifecta (bridge, l-sit, twist).   We grabbed appropriate weight kettlebells and did a total of 10 get ups, alternating sides.

Next was a "relay" - I won't call it a "race" since there's just one team, and because racing this sort of stuff wouldn't be the greatest idea.  A variety of kettlebells were available, and variations were encouraged.   Before it began, we chose a safe path for the racked carries out and back.  It was approx 35 yards out and back for a total of 70 yards each round.   After 5 rounds, this meant we'd walked a total of 350 yards with racked carries (or a combination of racked and overhead carries if we opted for the variation)

We did 5 rounds of:

  • 20 kettlebell swings (heavy if possible - the women went for the 24kg!)
  • Single kettlebell racked or overhead carry, switching sides at the designated turn around point.
  • Timed crow and bridge practice (until the previous team member returns)

Last was a little timed combo, four rounds of:

  • 30 seconds Kettlebell alternating tactical lunges
  • 10 seconds rest/transition
  • 30 seconds RKC Plank or plank taps
  • 10 seconds rest/transition

And we finished up with the trifecta and of course more Primal Move.

Blooming tree near where we work out

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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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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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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