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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Quick Celebration Workout....

For nothing short of a little pride and vanity, I wanted to make sure that the first kettlebell class that I led after becoming an RKC Level 2 instructor was one of my own.   With less than 24 hours to go - before substitute leading a friend's boot camp and kettlebell class, I had to think fast.   The workout is not for beginners, and is a super quick one, but it was a lot of fun today and I am thankful to everyone who showed up - one drove for almost an hour to participate, another brought a bottle of my favorite kombucha (even remembered ginger flavor!!!)  Fantastic on both accounts! :)

 

After introducing a few new concepts about the windmill we did the following variation on a Master RKC David "Iron Tamer" Whitley (I was on Team Whitley at the RKC2 ) workout (use a pair of moderate sized kettlebells)

Do 3 rounds of the following:

  • 3 Windmills on each side (use one kettlebell overhead)
  • 5 Double Clean and Presses
  • 10 Double Swings

While everyone was taking a little rest, I introduced the Viking Push Press and explained how it worked.  Since I would be leading a kettlebell boot camp for my friend later, I had an assortment of different size kettlebells with me - I spaced them in matched pairs and singles in a line - and then the participants went down the line - safely spaced and either performed 10 swings (if the kettlebells were appropriate), or 10 deadlifts if the kettlebells seemed too heavy.  Everyone traversed the line twice - because of time, but this could be easily increased.   At the RKC Level 2 we did a similar configuration with double kettlebells of increasing size for clean and jerk practice.  It can be a lot of fun and gets people to use different size kettlebells in a safe way.

Summary

Yield
3 Servings
SourceA GiryaGirl.com ORIGINAL!
Prep time5 minutes
CategorySide Dish

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. 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

Good Things

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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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.

Thrive Market awesome offer!

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.