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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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We *Can* Stand the Heat.... Kettlebell and Bodyweight Workout

It's been a crazy few weeks... full tilt.  If you noticed for a while there I was kind of collecting selfies with people you may know from the underground strength and conditioning world... then I came back home and hit the writing-ground-running so hard that one of my neighbors actually said, "Oh you're still here!? Good!! I thought you moved away!"  Oops.  In reality, I had changed up the schedule a little bit and hadn't seen her and her dog as much because of it, but still yes. VERY full tilt over here, and soon there will be a whole lot to show for it. 

YAY pistols! (with 10lb Hyperwear weight vest)
Pistols aka one leg squats performed with a 10lb Hyperwear Weight Vest

In the mean time, even though I'd been exercise snacking with some skill work, a near-max of 12 dead hang, no thumbs pull-up reps (staying on the bar the whole time... shouldn't have to specify that, but in this internet age you know how that goes.  For reference my all time PR for that is 13-14 reps and I plan to exceed that shortly), and various other fun things (playing with the Neuro-Grips in an attempt to nail down an L-sit with them).  BUT... given a brain-heavy week and a new battery in my Under Armour Armour39 HRM, it was time to burn off some cobwebs and tear it up a bit.

Summer is officially upon us (in Florida...) so we waited until after 8PM as it began to dip under 90 degrees at that point and some of you already know how I feel about the sun... LOL.

That aside, there's a nice little "fit trail" in College Park which has a perfect portion of sidewalk next to a set of double pull up bars.  This advanced workout was designed for that kind of set up, and also seems to really get my heart rate up in portions.  Kettlebells chosen were the ones used in the RKC certification testing... so for me right now (130lbs or so) that means a 14kg kettlebell

The other reason for the somewhat maximal/nearly all-out nature of this workout was that I was planning to continue shredding through work this weekend and punctuate it only with meals, exercise snacks, slacklining, and bodyweight skill work.  It's different for everyone, but I find if I start out a heavy work time with an all out workout the day before then my brain just seems to work a little better.  Find what works for you though... we're all different in some respects :)

An advanced friend and I started out with a Primal Move warm-up, the Trifecta from Convict Conditioning Vol 2 then....

Using that somewhat-light-for-swings test weight kettlebell, 100 1-arm swings in a row (I just did 20 r, 20 l, 20 r, 20 l, 10r, 10l because it was easy to count...) without putting it down as a little warm up.

Next we practiced pull-ups (improvise to work at your level) and pistols at our respective levels:

Three Rounds Of:
Me: 6 Dead Hang Pull Ups, 6 pistols each side (last roud I did 3r, 3l, 3r, 3l)
Friend: 1 Dead Hang Pull Up and VERY long flex hang, Assisted Pistol Practice (with pole as needed).

Oops. I got so excited about pull ups and pistols that I forgot the 3rd component of that circuit so we just did them on their own: I go you go style:
3 sets of 10-20 Hanging knee raises or hanging leg raises.

Then it was time for the cobweb killer:
10 snatches per side, then a sprint/run/jog/stagger out and back to a point approx 50 yards down the sidewalk.  

We start this type of combination in a staggered way so that someone can always be "with our stuff".  And I've found that this distance tends to match up well enough to keep the tag-team concept going.

Five rounds of this 20 snatches then running = 100 snatches and a lot more running than I can usually be tricked into doing.  The SAID Principle was certainly in effect for me as I could feel myself actually RECOVER during snatches as opposed to the running. LOL!

Considering it was now pitch black outside, we decided to end with some Primal Move (ramping down from more intense to less intense) and called it a night.

Here's an older article about other ways to use a fit trail at your park in different ways

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

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

25% Off First Order + Free Shipping!

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.