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RKC Classic Kettlebells

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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  :)

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Stress Buster: A Two-Part Workout For Kettlebells, Sandbag, and Pull Up Bar

Ultimate Sandbag Overhead PressStill finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week.  It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio".  Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher".

Either piece can be a workout on its own, but it was a fun thing to do together.  It's very adjustable depending on what weights are chosen and which pull-up, push-up variations are used.  I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together).  I used a lighter Ultimate Sandbag (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The kettlebell used for the low rep swings/squats was the 22kg I tend to keep by the couch.   For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her 12kg kettlebell and 25lb Power Ultimate Sandbag -- more about that later.

At home, I started with 5 rounds of the following with as little rest as possible:

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?

Woozy Caveman Wednesday... Simple Does NOT Equal Easy

Brutal heat and humidity today.... a few participants left looking like we'd had a water balloon fight and not a workout....  I'm serious.

Begin with a joint mobility warmup - ours uses a lot of the great drills from Super Joints.

Use a kettlebell that's heaver (a little or a lot!) than your usual :)

First circuit - Repeat 3 times

  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • Group A: 30 sec plank; Group B: 30 sec L-Sit (use handles of 2 large matched kettlebells)
  • Group A: 30 sec held L-Sit; Group B: 30 sec plank

Part 2 (still using heavier kettlebell)

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100+ Workouts!


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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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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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Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...