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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Stress Buster: A Two-Part Workout For Kettlebells, Sandbag, and Pull Up Bar

Ultimate Sandbag Overhead PressStill finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week.  It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio".  Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher".

Either piece can be a workout on its own, but it was a fun thing to do together.  It's very adjustable depending on what weights are chosen and which pull-up, push-up variations are used.  I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together).  I used a lighter Ultimate Sandbag (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The kettlebell used for the low rep swings/squats was the 22kg I tend to keep by the couch.   For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her 12kg kettlebell and 25lb Power Ultimate Sandbag -- more about that later.

At home, I started with 5 rounds of the following with as little rest as possible:

Over at my friend's house, I set a timer for a 2min 30sec work set, followed by 30 second rest/walk/swap.  We repeated the items below twice to make for a total of 10 minutes work time.  There was no slacking.  Considering this was a lighter kettlebell and lighter sandbag than would be used for either the DVRT 5 minute clean and press test, or the RKC 5 minute snatch test, we decided to make sure every rep was perfect, that we used the entire 2:30mins full force, full speed, and that we exceeded the rep ranges that would have been required of either test:

It was a fun variety thing to do, and considering the weights used were very much sub-max, a good time to work on perfect form over MANY many reps in a short period of time.  Looking forward to playing with heavier variations soon.

Originally I had written a little ab circuit to go with it, but totally forgot about it!!  Will save that for another day.

*I don't know why, but there's something very satisfying about doing DVRT style sandbag snatches, its like you get to fling something from the ground overhead.  It's a powerful feeling movement even with a light bag.  Definitely give it a try sometime!!

Speaking of pull ups, the other night Swiss Love, a very cool bar calisthenics athlete posted a neat video combination of a modifed Barbarians routine he put together for a strong lady who showed up to their practice.  Even though I'd already done a whole lot of pull ups before shooting this video, I decided to give it a try because it was such a cool sounding combo, you'll notice I do seem tired.  This was shot around midnight when I was in a goofy mood (so what else is new) so I do some silly things in there as well... Am also breaking one of my own rules, I HATE IT when people record video long ways, but did so in this case because I was in the midst of chores and didn't want you to see all the dishes drying on countertop! LOL!!!!

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  :)

 

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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

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Dragon Door Neuro-Grips

These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

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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.