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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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The Key to the Kettlebell Swing: The Hip Hinge

Kettlebell Swing Hip Hinge Drill

No matter how much we talk about the hip hinge, revisiting it is always time well spent.  In fact it's a good idea to revisit the hip hinge whenever your kettlebell Swing just isn't... feeling right or if you're wondering why a weird little 5'3" 125-130lb almost-middle-aged woman with a questionable hairdo is able to Swing a 106lb kettlebell.

Intermediate to Advanced Kettlebell Circuit Workout From Favorite Moves!

Kettlebell favorites workoutAfter a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.

With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that this kettlebell workout clearly isn't for everyone--as written.  Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand kettlebell swings, thirty seconds rest for the five minutes.

As for the circuit itself, the kettlebell deadlifts can of course be done with any weight kettlebell you have handy which is appropriate.  Also, instead of archer push ups from Convict Conditioning, you can choose whichever push up variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 push up reps per round).

This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of kettlebell favorites.  Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 kettlebell snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal.  In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the SSST workouts we had been trying earlier this year. 

A Challenging But Oddly Stress-Relieving Workout

The Encyclopedia of Underground Strength and Conditioning by Zach Even-EshThis fun challenge I wrote up for a friend and I became a neat strength endurance challenge of the "accidental cardio" variety (in places).  I've been gearing up for Zach Even-Esh's Underground Strength Coach workshop in Orlando, and essentially using that as an excuse to come up with more "General preparedness" workouts inspired by his book the Encyclopedia of Underground Strength and Conditioning.  Not to go too far into this next subject, but as a lot of these sort of workshops are usually attended by a bunch of guys, I make it my personal responsibility to be super prepared as to not be needing any special treatment.   I take great pride in that sort of thing and NEVER want to be the reason that a workshop is slowed down. Gotta be able "to hang" as "they" say. Right?

So Much Excitement, So much To Share! (and a Kettlebell Workout)

First off, if you haven't already checked it out,  Explosive Calisthenics (sometimes referred to by enthusiasts and superfans as Convict Conditioning Vol 3) is now out in both paperback and eBook form! While the eBook might be convenient in some ways, like the fact that you wouldn't need to wait on or pay for shipping, the paperback is just really a while lot of fun.  It's a full color large format book just like the original Convict Conditioning, and Vol 2 and chock full of inspiring photos of the progressions to some of the most impressive bodyweight skills on the planet... including several that scare the heck out of me (back flip, front flip!).  No disrespect to anyone, but the back flip and front flip guys probably impress me the most out of anyone pictured in the book.  You'll even find a couple of photos of some people in there you may recognize as well! But as we all know, while the photos may be cool, the info is what we're after and that is in this book by the TRUCKLOAD!

The other fun item to share today is an article and bodyweight workout featured in Experience Life Magazine - Jen Sinkler wrote the article and she quotes the Kavadlo bros and myself in it - AND there's a bodyweight workout with little pictures that you can do this weekend.  (Let me know how it goes).

Breaking Mental (Rep Range) Blocks... A Sandbag, Bodyweight, Kettlebell Workout

My workout Moleskine notebook inside Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning

(Another small group workout is coming soon, but I wanted to share another "getting the New Year started right" workout with you first!  The workout written below is seen in it's "beta" form in my notebook above on the right side of the page... With handwriting that bad, maybe I should have been a doctor?!?)

This workout certainly isn't for beginners, though with some thoughtful alteration it could be made appropriate for any level*.  It's emphasis is on work capacity and strength endurance... along with some very very very basic mental training as mentioned below.

"I'm sorry, I may have written this one while in a not-so-great mood..."

My workout partner and I were both very ready for a serious challenge. The rep ranges chosen were for a specific reason... we do a whole lot of things with 20 swings, 30 rope throws, etc. Similarly we've been doing a lot of farmer's walks with weights to the side, or overhead. This workout mixed it up using an Ultimate Sandbag in the Zercher position for the carry portion of the workout. Because the walking distance was pretty challenging (measured out at 260 feet round trip... to figure out a way to make it an even 100 yards total next time), there's the option to drop and re-clean the sandbag at the midpoint.

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100+ Workouts!


Take me to the workouts!
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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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...