Calendar

M T W T F S S
 
 
 
 
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

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  :)

A Sunday Practice Time Workout

Friday night's class was rained out!  But we made up for that today - its basically a twist on program minimum with a couple extras thrown in for fun.

Start with your favorite joint mobility exercises then

On your best time (just taking breaks as needed) do 5 rounds of the following

  • Kettlebell Halo - 5 Right, 5 Left
  • 20 Swings (one or two hands your choice!)
  • Figure 8s - 5 Right, 5 Left

 

THEN - because they just learned how to snatch last week, it was practice time - we started out reviewing the form, and everyone did a few so I could check.   Next was the following:

For advanced - aim for the RKC Snatch Test result - 100 snatches in 5 minutes

For beginners (which is what the class did) aim for a minimum of 50 snatches, doing 10 per minute - taking a break when necessary and asking form questions, making corrections etc.

 

Finally, 10 minutes of Get Up practice - then joint mobility exercises/cool down

 #

Loved this...

I really enjoyed this workout and getting to put the snatch into practice on Sunday. Thank you so much for taking the time to teach us proper form in everything you teach.

 

 

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!


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

Need MORE?

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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!

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...