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RKC Classic Kettlebells

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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  :)

kettlebell workout

Monday Mayhem Kettlebell Circuits

Choose moderate to heavy kettlebells for these circuits - being sure that the renegade rows are performed with heavier kettlebells because of their larger bases (this keeps you more stable) be sure to perform these on solid level ground.  These circuits are great opportunities to fine tune your

Do your usual joint mobility warm up, a few warm up swings and then.......

 

Three Rounds:

  • 15 Double Kettlebell Swings
  • 5 Double Kettlebell Clean and Presses
  • Renegade Rows with Pushups - Row Right 5, 5 Push ups, Row Left 5
  • 5 Double Kettlebell front squats

 

Intermission! 3 Get Ups per side - practice slowly and with the strictest of form

 

"Bikini" workout - its in 2 pieces - get it?!

Now that I have your attention... hahaha.   Simply called because the workout was broken up into two small pieces to fit a crazy schedule - I do this a lot actually - some days so much so that it becomes more a GTG (Grease the Groove - more on this concept later).  Anyhow here's what happened:

Using your accustomed kettlebell for snatching - OR if you have something a little too light, do this for time - maintaining your proper form of course (or it doesn't count!!!!!).  If you have something a little heavier than normal, take necessary breaks.

Remember your joint mobility warm up then...

Stack Attack!

Here's another variation on a kettlebell stacking workout - though there are a few different drills for variety, I also chose these particular exercises to not overwork my kettlebell group on some exercises we had really hammered the previous session.  A more traditional approach can be seen here: another stacked timed sets workout

Stacking workouts are great ways to really ramp up the intensity of a workout - make sure you take rests where needed, but be sure to also do your best.  Choose a moderate weight kettlebell for this workout, beginners will need to rest more - no big deal!

30 seconds rest

A 500 Challenge - With provisions for enclosed spaces

My intensive small group participants are really starting to have fun with their workouts - and just as exciting you can really see the healthy changes happening almost right before your eyes.   They've all lost between 3-8 pounds each or more without any super drastic changes to their diets - mindful portions and avoiding junk food.  Nothing extreme.  

Cool combo workout with RKCII Tim Shuman

Really interesting session with Strength Coach and good friend Tim Shuman, RKCII yesterday - turns out, due to extra strength and consequentally a slight change of shape with my lats, I need to adjust my position and work on my flexibility when doing double kettlebell work in the rack position.   Not entirely surprised about this as things had been feeling ever so slightly odd lately - so ok, more stretching is in order to offset my odd pull up obsession (Further fueled by the looming prospect of the Dragon Door Iron Maiden Challenge and Pavel's Fighter Pull Up Program) - not a problem.   It's just another great excuse to break out with the TRX flexibility/mobility exercises - which can be a lot of fun too.

 

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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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