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Stress Destroyer Workout for Kettlebell and Pull Up Bar

It'd been a "Monday" for sure, and a friend of mine was definitely up for a challenge so we headed out to the park a good bit later than originally intended, but that's ok.  I'm not opposed to occasionally (or somewhat often) working out somewhat late at night.  Hince the silly owl graphic there on the left. 

This workout was heavily influenced and inspired by Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning... there was a fair amount of modifcation, but I've found that the structure of his workouts and what I'm aiming for are often very wonderfully aligned.  Besides, if you're in a situation where you don't want to (or can't) purchase much or any fitness equipment, then Zach's book is for you.  There's a whole chapter on training with ROCKS for goodness sake (I love training with weird stuff like that... and rock stacking is also fun too... but that's for another blog post). That being said it was the kind of night to go tear it up in the park a little bit, and I wanted to work on some specific things too... which will be pretty obvious below:

Here's what we did:
Primal Move warm up and CC2 Trifecta
Then we did a little "I Go You Go" (your workout partner rests while you press, then switch!) kettlebell press ladder with a reasonably heavy kettlebell, but with the idea that each rep must be excellent - 2x

Next - 100 kettlebell swings (rest when needed, choice of 2 hand, 1 hand, mix, whatever the goal was to do 100 swings)

  • 30 strict push ups (from the feet, modify if necessary, break up into sets if necessary, but not moving on to the next exercise until total reps completed)
  • 20 Pull ups (or if necessary, scale down to 30 bodyweight rows (Aussie Pull Ups) or low (difficult) TRX bodyweight rows - this worked well, since I did dead hang pull ups, and my friend opted for the rows on a lower bar alternately you could do this as another I go you go)
  • 30 goblet squats, choice of kettlebell

Finally we wrapped it up with another 100 kettlebell swings using the same rules as above, then another round of the trifecta and Primal Move cooldown.

Good times, even in the dark!!!

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  :)

 

Kettlebell Goddess Workout DVD

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100+ Workouts!


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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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