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RKC Classic Kettlebells

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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 Kettlebell Workout, a Busy Week, a Visitor, and MORE!

It's been a great week, but as you can see from my personal lack of article posting here, a BUSY ONE too!    The good news is there's tons of new content on the way for you very soon.   In the mean time, here's what's been going on:  I switched up the schedule for Kettlebell Small Group - the now very exclusive class I teach - and this was a great thing to do because we had a much better attendence AND since no one had to really crush their schedule or commute to get here, the energy and enthusiasm was even HIGHER.   Of course, it also helped that the brains behind and soon-to-be-HKC-candidate, Janelle was visiting Florida this week too.   She's been able to join us for a couple of classes, and also a fun impromptu session at my favorite park last weekend. Read MORE!

She also gave me an INCREDIBLY thoughtful gift - a box of custom-made "Girya Bar" You Bars from (to order your own box of the exact bars Janelle designed, use reorder code w3vb6 also, use the coupon code GiryaGirl for 6% off your order - no matter what you choose to buy!)   BUT... the reason these bars were extra special is because Janelle actually created the bars using only ingredients she has seen mentioned on!  Can you believe that?! SO COOL!!  Not to mention, she's also on the GiryaGirl Beyond Organic team too!

There's a video in the works that will show you a little more about that too.   AND some handy hints about the kettlebell Swing (in a Qdoba parking lot...).   That will be posted hopefully over the weekend.   There are so many videos in the works that I have hired a few people to help me, so look forward to better editing than my "smash-n-grab" style here soon.

Small group really rocked this week- we have adjusted our schedule and attendence has already improved. 

Anyhow, ever leaning on the shoulders of giants, I was inspired by one of Geoff Neupert's infamous kettlebell complexes (usually done with double kettlebells, but I wanted to break it down a little, so we did a single kettlebell version to review our form on the ever-relevant RKC basic exercises.)   Then I added some other "fun stuff" as well:

We of course warmed up with joint mobility - as inspired by Super Joints - though soon we will be incorporating more Primal Move (I need more practice coaching it - more on that later)

Three rounds of:

  • 5 1 arm swings right side
  • 5 clean and press right side
  • 5 front squats right side
  • 5 snatches right side
  • SHORT break if necessary, try not to, however...
  • 5 1 arm swings left side
  • 5 clean and press left side
  • 5 front squats left side
  • 5 snatches left side
  • SHORT break if necessary....

I had a variety of kettlebells available for this, but they were told to choose a kettlebell they could comfortably press 5-8times in a row, but alternative kettlebells were available if it was either "too easy" or "too hard"

After a short break, it was time for some quick intervals...

2 rounds of:

  • 20 seconds overhead lockout right (snatch or press the kettlebell into place, keep shoulder down, elbow STRAIGHT, wrist STRAIGHT!)
  • 10 seconds break
  • 20 seconds 1 arm kettlebell swings right
  • 10 seconds break
  • 20 seconds overhead lockout left
  • 10 seconds break
  • 20 seconds 1 arm kettlebell swings left
  • 10 seconds break

Little break, kettlebell swap out and then....

4 rounds of:

  • 20 seconds Figure 8 (remember which direction you go, and reverse it next round)
  • 10 seconds break
  • 20 seconds "Slingshot" aka "around the world"
  • 10 serconds break

We ended with a small review of the long press (working towards the push press soon - since they were really quite done with pressing for the day, this assured that the long press was more legs as it should be!) and a little combo for three rounds:

*Video coming soon!

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What I'm Reading

(Including but not limited to...)
1. Oh, Florida! Craig Pittman
2. The Cat from Hue: A Vietnam War Story John Laurence
3. On Camera Coach Karin M. Reed

(Audible Listening)
10% Happier Dan Harris

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