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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  :)

pull-ups

Super Scaleable Three-Move EMOM (Every Minute on the Minute) Workout for Home or Anywhere

Those of you following along on Instagram today you may have noticed at the end of one of the videos I kind of... attack a bowl of pepperment bark at Williams-Sonoma while on an otherwise innocent errand to pick up a box of Mavea water filters. Long story short, I might have had a little bit of a sugar rush when I came home, but I also wanted to get some reps in, and some small chores done too.

EMOM Workout, Every Minute On the Minute

Enter the EMOM workout... Every Minute On the Minute.  I set the interval timer to chime on the minute every minute for 30 minutes--which is a pretty ambitious time frame for an EMOM workout usually, but I had planned to keep the reps low on this one.  I did a mobility warm up and set up everything before pressing start.  Earlier today I brought up an Ultimate Sandbag "Strength" bag that is filled with about 50lbs of delicious smelling dry jasmine rice (50lb bags of Thai style jasmine rice were on sale the day that I went to the Asian market looking for a giant bag of rice).  I wanted to clean the outside of the bag anyway so why not grunge it up with some of my sweat beforehand?  Also, I love doing little combos with it.  For tonight I felt more like "doing things" than "thinking" so an EMOM workout sounded like the right idea.  FIRST, a basic ground rule: every rep must be good, if questionable reps start happening, then the game is over. 

Here's the version I did and the little video I didn't think to shoot until I was about 3/4 of the way through the workout...

A POWER Pull-Up Tip From a Record Setting 7-Year-Old!

This blew me away. I wasn't even planning on writing a blog post today at all, but when Mike Gillette shared a video on Facebook just now of 7-year-old Marina Shvets setting a pull-ups record for Ukraine on Ukraine's got talent I just couldn't keep this unintended performance tip to myself.  Thank goodness they seem to shoot this show with what seems like 50 different cameras, because across a few brief flashes, I could tell what she was doing.

Here's the video of her knocking out 26 pull ups without dropping down from the bar:

Here's what I learned from watching her... (I also made a video to show what I mean, so you can scroll down to that if you wish haha.  My video is VERY boring compared to her feat... but hopefully you will learn something from it!)

Normally when I do dead hang pull ups, I have my thumb over the bar as a matter of habit and preference...

Hanging with the Kavadlo Brothers

After a recent PCC Workshop, when I was helping Al and Danny take some of their fun pictures around downtown Minneapolis, they mentioned working on a new book and collecting photos for it, and asked if I could come up at some point soon for a few.   We talked about some tentative dates etc and of course in my head, I was already setting things in order to make it happen.   If the guys want me to be in another of their awesome books, then guess what, I WILL MAKE THAT HAPPEN. 

Besides, this was going to be a chance to also check out the famous Brooklyn backyard of Danny Kavadlo--complete with the home made part-scaffolding workout rig.  This thing is famous. At one of the very first PCCs, I remember a participant waxing poetic about it and talking about how much he would like to just go hang out with them in their backyard, workout and have fun. 

Trying to remember who he was, but he was pretty obsessed (justifiably) with the cool modular design of the infamous blue bar configuration in Danny's backyard.  In all fairness, it features in videos and online tutorials quite frequently. So in honor of that guy, who if that's you, please let me know, there was NO WAY I was going to pass up a chance to hang out with Danny and Al taking photos and working out.  Besides, I wanted to get a good look at that home made rig.

Support Press In Brooklyn Backyard Calisthenics

Here's a "Support Press" which some of you will recognize as the very first step (Convict Conditioning Vol.2) towards a press flag aka "human flag" this photo also shows off that super cool hand-painted banner that Al and Danny had displayed for the afternoon.

We *Can* Stand the Heat.... Kettlebell and Bodyweight Workout

It's been a crazy few weeks... full tilt.  If you noticed for a while there I was kind of collecting selfies with people you may know from the underground strength and conditioning world... then I came back home and hit the writing-ground-running so hard that one of my neighbors actually said, "Oh you're still here!? Good!! I thought you moved away!"  Oops.  In reality, I had changed up the schedule a little bit and hadn't seen her and her dog as much because of it, but still yes. VERY full tilt over here, and soon there will be a whole lot to show for it. 

YAY pistols! (with 10lb Hyperwear weight vest)
Pistols aka one leg squats performed with a 10lb Hyperwear Weight Vest

In the mean time, even though I'd been exercise snacking with some skill work, a near-max of 12 dead hang, no thumbs pull-up reps (staying on the bar the whole time... shouldn't have to specify that, but in this internet age you know how that goes.  For reference my all time PR for that is 13-14 reps and I plan to exceed that shortly), and various other fun things (playing with the Neuro-Grips in an attempt to nail down an L-sit with them).  BUT... given a brain-heavy week and a new battery in my Under Armour Armour39 HRM, it was time to burn off some cobwebs and tear it up a bit.

Catching Up With Angelo Gala, and gearing up for the 2nd ever PCC Workshop

First of all, I wanted to make sure you had the link for RKC and PCC Team Leader, Angelo Gala's interview that went live today on Dragon Door.  Angelo is a super neat dude.   I first met him a few years ago when he was an assistant on my team as I was attending my first RKC-II Workshop.   Angelo ended up helping me a whole lot, and I was super inspired by his athleticism and balanced abilities.  Plus it seemed like he could nearly tie himself into knots with a balance of extreme strength and flexibility you just don't usually see with men outside the Cirque Du Soleil.  So it was no surprise years later to see Angelo really doing well at the first ever PCC workshop, and soon becoming a Team Leader.  

Recently while I was in Boston visiting friends at GiryaScope, and leading a small Intro to Primal Move Workshop, Angelo agreed to meet up.   Amber Lee graciously took some pictures of this first ever "PCC Team Leader meet up" in the park:

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