Hurrah!!! Black Friday is Here once again! And as some of you have already read on Facebook, I've begun some shopping of my own (but did leave you plenty of goodies out there, so no worries. Here's the guide to this year's best deals right now (in my humble opinion)...
So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP. My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes. They'd still sit like rocks, but it was a good time with friends that mattered most at that time. You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together. I just feel better avoiding those kinds of meals. But anyway. I wanted you to know the origin of this workout name! The Short Stack! The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder.
Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one. I went with the kettlebell I would use for my weight class for the RKCkettlebellsnatch test (14kg), but you may wish to use one above or below your chosen kettlebell. The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO!
It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing.
There's a very cool (and very recommended) progression in Convict Conditioning Vol 2 all about hanging from one or two arms (along with towel hangs which are amazingly challenging) to develop grip strength, and I've been doing bar hangs at home about every other day usually for a minute or more. Current PR is 1 minute 30 seconds, and while I could have gone a little longer, I had a lot of typing to do that day and didn't want to risk it. As it was, my fingers were still a little numb after that session. A really fun way to get more time on the bar than you may thing is possible is to challenge a training partner (who is fairly well-matched in ability) to a hang contest. Sometimes a few of us will see who can stay in crow longest, etc. too, and with enough rest and finger stretching you could even have both of these "grudge matches" in the same session. Definitely make sure your wrists and fingers are warmed up for both the hangs and the crows though, and it's also a great idea to repeat gentle wrist and finger mobility and stretching throughout a session like that!
PLEASE NOTE this is an estimated recipe as I just came up with it this afternoon, and will make it again so I can record the exact measurements for you. However, because I have taunted so many of you via text and on Instagram today with the photo you see to the left, I felt obligated to put the estimated version here for those who wish to try their hand (and if they come up with a nice variation, if they would please share it in the comments section below!)
First of all, before anyone thinks I'm about to get all preachy over here about the get-up, let's get some things straight... many years ago before even training with an RKC instructor (I had a hard time finding one at the time) I tried to teach myself the get-up. And I really wish that I had video of that to show you, because I would somehow end up facing the opposite direction by the time I got back to the floor! At the time that's not what I wanted to do, but now I want to figure out a safe/legit way to do that and use it in a kind of flowing kettlebell circuit etc. I love to put those things together. The point of that story is, that until I did really begin to seriously train with an instructor (and start to prepare for my first RKC workshop) I DID NOT LIKE the get-up! It was frustrating, complex, seemingly illogical, gaaahh! Seven parts?! WHAT?!?!
Fortunately, breaking it down into its component parts solved a lot of problems, and even today I love to use the individual portions of the get-up along with the full get-up in workouts. Working on those small but powerful chunks one at a time--and their transitions can add a cool variety to your workout as well as strengthen your understanding and enjoyment of the full on regulation get-up. Good times!!!
Q: Should my straight leg pop up/fly up/etc. during the first part of the Turkish get-up? A: NOOOOOOOOOOOOOO! And here's a video about why and how to fix it!
Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques. Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients. An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!
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The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.
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