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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

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. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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Ready for the Neuro-Grip Push-Up Challenge?!?

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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.