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double kettlebell

Half Beginner Half Advanced - A Kettlebell Workout and Practice Session

Small group consisted of some of our most advanced people on Monday, so it was time to learn something not only new, but fairly advanced.  When he came back from the Return of the Kettlebell workshop, Tim Shuman RKCII showed me the ever so nifty double kettlebell snatching technique in the book and as practiced at the workshop.  We had pairs of the following kettlebells available so that everyone could use something practical and trade around too: 8kg, 12kg, and 16kg.  Since there was a learning component, we'd be keeping things relatively light.

We began with joint mobility, and a few deadlifts and swings.

An Exercise in Adaptation / Regression of a Classic Pavel Plan for Kettlebell and Bodyweight

There was some mention on the Dragon Door forums of "Pavel's Force Recon Workout" and of course I had to check it out.  After digging around and following a few links, then comparing them to make sure everything matched up - I found quite an evilly difficult little gem of a program.  VERY advanced - and the weights suggested were obviously not meant for me - as much as I hate to admit something like that, but it is what it is.  As in the past when working with my strength coach, RKC Level 2 Tim Shuman, we'd take the suggested weights of a "big man" workout and basically cut it in half.   Of course I also sent it to him under the usual guise of "am I nuts" and I was thinking cut the weights in half... right?

Double Kettlebell Fun Time - Hotel Parking Lot Edition

I got dragged out of town for a family event this weekend and well, had some frustration to work out about it - especially since it meant missing a fun time open house at Crossfit Firebase (complete with Paleo food demos and samples), as well as a very cool car show too (10th Anniversary of Concours).   But it is what it is, so I put myself up in a nice hotel and met up with some old friends in the area - of course I brought along some kettlebells as well - the rental car has these little wells in the trunk that were just PERFECT for holding a pair of 12kg kettlebells oddly enough.   

Hanging Around at Home - Kettlebell and TRX Workout

I sometimes make the joke that my apartment, or the surrounding fields, the parking space etc is the site of some of the most intense training in town - not entirely sure if that's true, but its fun to say, and well - until someone proves differently, I'm going to keep saying it.   Its extra fun to say because for whatever reason we've had two verified celebrity sightings nearby over the past few days (Paul McCartney, Tyra Banks).  There's also a very good chance that Tyra saw my business card. I have yet to get a call from her, I'm assuming its because she has heard I'm a tough trainer and is still working up the courage to make that call.  LOL...

Double Trouble III - Let Me Give You a Complex - Kettlebell Workout

It was one of those "what am I missing" kind of days - I had been doing GTG* pull ups and tension exercises at random between household and computer tasks, but... it wasn't enough, I was getting antsy so I opted to just head out to the field next to my building with a pair of 16kg kettlebells and "see what happened"

 

Here's what happened - feel free to follow along if you know what you're doing with a pair of moderate to heavy ish kettlebells.  

Farmer's walk from the storage closet....

Started out with joint mobility warm up, and some warm up swings then...

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


Good Things

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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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.