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RKC Classic Kettlebells

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Sunday Night Practice Variation on Program Minimum Plus

It's Sunday night and I have spent a good part of this weekend doing (other people's) website work, reading, fielding an unbelievable number of text messages on a variety of subjects, chasing down FedEx, and honestly reviewing a WHOLE LOT of Beyond Organic goodies.   Add to that feeling insanely jealous of my friends attending the Marketing Mastermind Intensive out in San Diego... so feeling a bit restless... plus having a bit of a stiff neck from sleeping weird on an old pillow... blah blah blah blah.   It was time to do something about all of that.

Started it all out with a slow run through my favorite qigong warm up from waaaay back, and that started helping my neck be not so angry on that one side.  Followed up with some favorite joint mobility exercises, and doing that great trick I learned at the CK-FMS workshop about seeing if you can turn your head both ways in a variety of positions during the get-up.    A friend of mine on Facebook had posted a link to a somewhat interesting workout, but I felt it needed a little jazzing up.  Some "Zazz" if you will.*   Besides there were a few kettlebell basics that I felt like reviewing since I'd been troubleshooting for a lot of people this past week and now its MY TURN!

Decided to grab my trusty 16kg kettlebell (or whatever is the size you would use at the RKC for testing).. and did the following.    If you are unable to do the full strict non-kipping tactical no thumbs** pull up, one of the great regressions from Convict Conditioning should do the trick (example - for the pull up, get under a table and pull up from there, keeping body supported, abs tight etc like in a plank - this is such a great drill from CC.)  Take your time with this, it isn't a race, its time to think about every movement and how to make each one better than the one you did previously.  ENOUGH BABBLING let's work!

  • One Get Up on each side
  • 5 Windmills (your choice of high, low, or both!) per side
  • 5 Kettlebell Military Presses per side
  • 5 Hanging leg raises (Convict Conditioning style)
  • 5 Pull Ups (Bonus points for staying on the bar through the leg raises and pull ups)
  • 20 Kettlebell Swings



And continue the pattern down to 1 rep...

I ended the workout with some bridge practice, pump stretches and of course a little more joint mobility.    Let me know how you do!


*Message me if you know what that's from.

**I have had to be very specific lately

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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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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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