Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
So... it's "Workout Wednesday" all around the internet... or at least that's what the popular Twitter hashtag would have us believe. All of YOU know that we don't just work out on Wednesday, but hey... its a good enough day as any to talk about it. And we certainly have a lot of fun things to talk about today!
First of all, if you haven't already checked out the new go do that right now by clicking here. He's also included a neat video. Not content to do things as they are written, I took what he had there and made it into a special workout for my small group, who like every collection of human beings (myself included) could always stand to work on and practice the . Steve uses a couple of nerdy metaphors, one of which is from the 1984 classic movie The Karate Kid. Yes, I did jokingly say "Very good, Daniel-san!" to someone in class. And yes they did laugh. Fortunately I made sure to say this when they were NOT holding a . Safely first, people, safety first.Blog Post today from Senior Steve "Coach Fury" Holiner (who is actually a really mellow dude... despite that nickname) then
SO! Now that you are back from reading Steve's blog and watching his video, this next part should make perfect sense to you! Here's the version we did to really drill down with our technique while getting a great workout at the same time:
We warmed up with somethen got right into a warm up circuit to get us into the right mental state for Steve's plan...
Timed Circuit, 8 rounds of 20 seconds work, 10 seconds rest... remember "where you are" in the sequence so you can keep going after the rest time is over (use a moderate required to use for an RKC snatch test, so for me that means ):, I used one size up from what I'd be
- 1 one-arm swing
- 1 high pull (the kind you do as a lead up drill to the .. not that weird grab from the ground thing...)
- switch arms, repeat until the 10 seconds rest, remember to start back where you left off in the sequence.
After that I explained Steve's cool "paint the fence" drill and we practiced that a little while enjoying some water, taking a break. Then everyone selected a "reasonably heavy" Here's more about dead swings, aka "dead stop swings" in case you need a refresher! We did two rounds of Steve's circuit, adding the "paint the fence" drill in at the end:(for small, highly trained women this means something like +, but whatever is comfortable, but also heavy enough to really make you work on low reps!) and a that was either appropriate for their level, or the one they'd use in a test situation.
- Heavy two hand dead stop swings: 5 reps
- snatches (with the lighter !) 5 each side
- Heavy two hand dead stop swings: 3 reps
- snatches 8 each side
- Heavy two hand dead stop swing: 1 rep
- snatches 10 each side
- Steve's "Paint the Fence" drill (no weight) and rest as needed
Next we did a "fun" variation of the plank row using ONE(this gave the added challenge of an uneven !) position, but with one hand on the test size , do a , then (with feet spaced wide if you need to) do a row with that same . That's one rep for that side.
We did a descending ladder:
5 on the right, 5 on the left
4 on the right, 4 on the left
...all the way down to...
1 on the right, 1 on the left
We ended with some heavycarries, rack position right, then rack position left, then one hand at a time farmers walks.
Joint mobility cool down and we all rushed off for showers and dinner!!!!!
As promised here's another small combo that you can do with a
Be on the look out for MORE new videos! I recorded a ton -- the cool crisp air and overcast weather were awesome!