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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 Workout with an Old Friend... The Kettlebell Walking See-Saw Press

 Since the past few small group workouts have been pitched towards a PCC direction (working with the progressions on many of the main moves), it was time to bring out an old but challenging friend... The kettlebell walking see-saw press.   This often humbling drill is a good way to get some extra mileage off of a pair of lighter kettlebells which moght have been collecting dust.  The concentration and coordination required by this drill does mean it is best reserved for intermediate/advanced kettlebell swingers with healthy shoulders.  Check your ego at the door however as these normally easy presses become very difficult quickly.

Here's what we did on Tuesday...

A Good Week! A Cool Shirt a Rainy Day Workout, and a Surprise Kettlebell Press PR?! VIDEOS!

If you like goofy videos, then this is the post for you!   First off here's a recent product review for YMX by Yellowman's fantabulous tank tops - they sent me one for review and I darn near immediately ordered more.  These will be lifesavers for this upcoming terribly hot Florida summer... besides - check out the cool prints and designs on these things!   Workout wear that's a little different is especially good for those of us whose "team sports involvement" was a relatively short stint in the high school Chess Team :)   Anyhow - check out the review page - I talk a little about the shirt in the video, and reenact the best scene in the 2008 version of Death Race.  Its all so very daring!   You'll also see a picture of the other shirt I ordered which will surprise you with its colorfulness.

In other news, due to inclimate weather, we held class at ECMAS's fabulous little dojo.  Quite frankly, I'd be ok with more rain because that's such a great place - good people, and the shop has a lot of nifty things too.   Books, martial arts gear etc. The kettlebell intro workshop a few weekends ago was a total success and we'll be doing that again VERY soon.  Besides, they also have swords—gotta have swords.   This is also where I'm taking private lessons in Systema with Instructor David Orman (highly recommended).  Today's workout was relatively simple since we didn't want to cart a ton of kettlebells down there, and because there are already some kettlebells on site.   Here's what we did:

A Traveling Kettlebell Workout with Variety!

Typically for a Friday we had a couple people missing from class - and since I am not one to mope, I saw this as a fun opportunity to do something a little different.   Around the neighborhood I've found some fun places to do things like fingertip hangs, pull ups, clutch flags, etc. and what I personally like to do sometimes is to tote a moderate to light kettlebell around for a few blocks for swings, and sift in some powerful bodyweight drills ( hurrah Convict Conditioning ) too.   This is also a fun thing to do at a park that has a parcourse or if it doesn't you'll need to stretch your imagination.

A Serious Clean and Press Practice Workout

This is adapted from one of the workouts in a brutal plan created for me by Tim Shuman, RKC2 - I used his plan to prepare for the RKC Workshop in 2010.   The original set of workouts consisted of 3-4 different patterns which all emphasized the crucal RKC 6 exercises: Swing, clean, press, front squat, snatch, and get up.   My small group class focused on swings this past Friday - and I felt like we really needed to nail down the clean and press.   Personally, I love to train cleans in general - because they are one of the toughest things to teach, and to get straight in one's own head.  But, a really good clean leads to so much more awesome things - like heavy presses, heavy kettlebell front squats,

Practicing the RKC 6 - A Kettlebell Workout

Pretty sure I got this complex or a version of it from Tim Shuman and/or Geoff Neupert (who is really good at that whole complex thing), although after talking to some friends it's actually really really close to Jon Engum's Deep Six workout  Anyhow, one of my clients did a doubles (not the snatches) version this week as well.   Its a good way to practice all six of the RKC exercises in a small block of time.  It was also a chance to revisit the "old favorites" that got me into this whole RKC kettlebell thing in the first place.  



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