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RKC Classic Kettlebells

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The Wanderer... Kettlebell and Bodyweight Workout

It's no secret that I'm nuts about the Convict Conditioning series of books and DVDs from Dragon Door - and of course totally hooked on kettlebell training too.   Here's an example of a fairly (you can adjust the difficulty to meet your own needs) advanced workout that involves a great deal of variety.   The real fun is derived from it's variability - it can adapt to whatever step you're working on with your bodyweight exercises.

Of course, always warm up with some joint mobility exercises and a few kettlebell swings.  

This workout was originally designed for a moderate kettlebell and rather heavy kettlebell.  Choose wisely when considering what that means for you.

Part 1:

Three Rounds Of:

  • 1 hand kettlebell swings 10/side
  • Bodyweight pistols 5/side (OR where you are with your work towards the pistol.  Also, take the necessary time to do them correctly, it's not a race.)
  • 10 Pushups (From the feet, knees, etc)

Something I didn't tell you is that we carried the moderate weight kettlebells to a nearby park and back for this part, so that some of the participants could use the benches for box-pistols.  If you aren't wandering around in search of "found" gym equipment, consider some farmers walks at the beginning.

Part 2:

Handstand and bridge practice 2-4 rounds of:

  • Practice handstand holds (with wall, without wall, crow stand, etc) 5
  • Practice bridges (shoulder, partial, full, wherever you are) 5

Then we performed a few of our favorite pump stretches and walked back to where the heavy kettlebells are - and finished up with:

5 sets of:

  • 10 Heavy 2 hand kettlebell swings (I used the 48kg Beast for fun!)
  • 5 kettlebell Deadlifts (focusing on form, and using as a weird form of active rest)

We finished up with a few practice mace swings for fun, and of course our favorite joint mobility.

 

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

eBooks from Dragon Door

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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...

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100+ Workouts!


Take me to the workouts!
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


Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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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.