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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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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...

Kettlebell Workout: The Short Stack, and a New Book From Danny Kavadlo

So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP.  My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes.  They'd still sit like rocks, but it was a good time with friends that mattered most at that time.  You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together.  I just feel better avoiding those kinds of meals. But anyway.  I wanted you to know the origin of this workout name!  The Short Stack!  The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder.

Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one.  I went with the kettlebell I would use for my weight class for the RKC kettlebell snatch test (14kg), but you may wish to use one above or below your chosen kettlebell.  The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO!

The Short Stack Kettlebell Workout

It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing.

Special Edition Monkey Bar Monday - With Extra Monkey

Monkey Bar Monday Providence Rhode Island

This particular Monkey Bar Monday is especially special for a few reasons.  The most obvious one will be (and those of you who stalk me on social media already know about this) that I'm in a different city at the moment! I've spent the past few days having a much needed mastermind (business, life, etc) with a good friend and fellow RKC, Amber Lee (Twitter: Geekpixie) in Providence, RI.  We've been nailing down some strategies, talking theory and practice, and geeking out on "meatspace" things as well as multiple layers of digital life, business, and best practices across multiple fields. Several times since the early 2000s, our lives have intersected in meaningful ways. That whole thing is an interesting story for sure, but that's less of a blog story and more of a we're all sitting around eating stuff together story.

The other special thing about this Monkey Bar Monday is that there's "extra monkey"!! "Monkey See, Monkey Do" was a huge part of why I was able to do what I was able to do for this week's video. The video embedded below is my first ever actual factual successful run of Traveling Rings. And there's a few reasons that it was able to happen. To be honest with you, I'd actually kind of given up.  I thought maybe that I was too short or my arms were too short or... I dunno.  I gave it what I thought was my best shot.  But it just didn't work.  As we were parking and walking over there we saw someone else get a couple rings into it and then drop off and I thought "oh geez that person made a few of those look easy but then they didn't get all the way across!"

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...

Happy Monkey Bar Monday -- with Monkey Bar Alternative! [VIDEO]

Hope you had a great 4th of July weekend! I've been meaning to make more #MonkeyBarMonday videos, and when I drove by the park between errands realized that some people seem to have today off, so there were actually quite a few kids and families on the monkey bars. It was more than enough of an excuse to avoid any 5-year-olds and their "Mommy, why's that lady on our monkey bars? And what's wrong with her hair?" situations. So, remembering a super fun (and pretty challenging) monkey bar alternative drill from Jon Bruney's Neuro-Mass: The Ultimate System for Spectacular Strength (pull-up bar walk pages 172-173 where you'll find some fun photo examples from Matt Maher and myself)

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