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GiryaGirl.com Podcast

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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  :)

pullups

Revisiting a Kettlebell and Bodyweight workout: Intermediate-Advanced level AND what's inside a Skulpt AIM!

Intermediate-advanced kettlebell and bodyweight workout Feb 2018

It happened again - I wrote a workout for an advanced/intermediate-advanced client then really really wanted to do a version of it myself.  Upped the weights here and there, but kept the rep ranges pretty much the same. Slight modification to work around the old school Pavel pull-up program I dusted off for the season (more about that in a few more weeks time when I will have news to report.)

Before beginning the actual workout, I did an abbreviated set of joint mobility exercises before beginning the assigned sets of pull-ups for the day (which were alternated with small chores) That particular day's assignment was 9,8,7,7,6 dead hang pull-ups, "tactical" grip of course (no thumbs) and on the Dragon Door pull-up bar with its gnarly thick bar. Humbling if you've got smaller hands.

Strength Pyramid: A Simple Kettlebell and Calisthenics Combination

Strength Pyramid Workout

Couldn't resist using this neat photo of the pyramid at the Louvre. Having recently become 41, I remember seeing this interesting structure during its construction (I was VERY young, maybe 7 or 8 at the time). The massive excavation was fascinating, and I would only see the completion of it many years later in the late 90s. "Oh, so that's how it turned out!" The sense of scale is lost in photos.

We all know that a pyramid is a very strong and stable structure. The shape can also inspire challenging workouts. Unlike a ladder format, where the reps build each set, the pyramid adds reps, reaches a pinnacle then subtracts reps from each set. I like to use pyramids in my own workouts and programming and also for my clients. Particularly with interesting and reasonably challenging moves like upper body pulls and presses (though usually not at the same time).

Pyramid workouts are not just for strength moves either, Master RKC Phil Ross has a formidable pyramid of kettlebell snatches that is humbling to say the least. You may be tempted to try and add up the total reps for the workout before attempting it, but I'd encourage you to wait until you've completed it first! (While there's a warm-up and particular context for his workout, the basic gist is to start with one kettlebell snatch on the right, then one on the left, two on the right, two on the left.... all the way up to 10 and then back down. While that doesn't necessarily sound too bad to those of us well acquainted with the RKC kettlebell snatch test, I can assure you that 2nd set of 9 reps on the way back down is a meanie.)

Kettlebell Double Trouble Combo Two Ways

Kettlebell Combo Workout - TWO WAYS!

Once again, I wrote a workout for an intermediate client, then felt the need to write a version of it specific to my own needs. I'll present both of them to you here. I can't get over how much fun it is to train outside with kettlebells and rocks.* While I ended up doing my version of the workout indoors (it's been getting dark so early... and it's easy to lose the kettlebells on the ground out there and create tripping hazards), this particular client was lucky enough to be able to schedule the session during the few hours of daytime that work for both of us.  You'll see that we're working on different things as expected.

A Fast and "Foxy" EMOM Workout for Kettlebells and Bodyweight

In the course of working on a top secret special video project (hinted at the other day on social media) I've recently reintroduced the sumo squat back into my regular workout rotation. For fun, I decided to add it into this little 12 minute EMOM workout - I basically did it as a break, as there is more workout to come this evening with some skill and more max strength work. BUT I felt like doing a couple of other things first between some work tasks.

I also knew that the gray foxes might come around this time of night and I wanted to try and see them. The other day near dusk, one of my training clients and I saw one, though I didn't get a good look at it (I was watching my client after all).

Two gray foxes had the good manners to show up right in the middle of the EMOM workout, so full disclosure I did half and then pressed pause to watch the foxes run along that back of the yard where the wild persimmons are now dropping, and where I've also seen some rabbits. Makes sense that the foxes would be there since according to the NC wildlife website, they like to eat both of those things.

Busy Day Workout for All Of The Things!

My internet nerd friends get the reference there "all the things". Named that because well, there's mobility, calisthenics (pull-ups), kettlebells, and sandbag.  Once again, Monday was being Monday and full of all kinds of interesting business related challenges.  Still... I wasn't about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn't wait one more day!  They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level....

Here's what I did:

All of the Things Workout

(For reference, for the double swings and for the one leg deadlifts--with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag "strength" bag that weighs about 50lbs, and a 32kg (70lb) kettlebell.  Adjust to your needs--and to what you have around!)

In case my fancy graphic is difficult to read here it is in text:

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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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Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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