After seeing Ryan Pitts wield that crazy Leviathan Mace yesterday I knew that I’d have to get in at least a little mace work today. I also needed to work on my shoulders some too after a 10 round wicked pairing of heavy kettlebell swings and pullups (among other things… I need to share that workout with you this week…) the other day. The weather was so nice that I decided to try out this particular tree branch that seemed perfect for ring training–and it was! So I headed to the backyard with my Stronger Grip short mace, a very inexpensive set of gymnastic rings, a standard wood dowel, and a 24kg kettlebell…
So, the mobility sequence was as follows (or just watch the video below which I scraped from Facebook Live–it’s live, it’s real, and of course in the middle of it the neighbor decides its time to get wacky with what sounds like a circular saw).
I did three rounds of the following:
- 2x dowel or towel “pull aparts” (I forget their real name, but I learned them from the neat collection of dowel or bo staff mobility drills that Phil Ross has on his Kettlebell Workouts Library DVD and book set)
- German hangs (The first half of a “skin the cat” basically)
- Mace “10 and 2s” for a few reps
Five rounds of:
- 20 two hand swings, 24kg kettlebell
- Right side, kettlebell thruster (again with the 24kg kettlebell)
- Left side, kettlebell thruster
Then of course I couldn’t help myself and had to play with the rings a little more before taking them down… keep scrolling after you watch the mobility video…
I fell in love with gymnastic ring training while preparing for the photoshoot of Mike Gillette’s awesome book Rings of Power. Gymnastic rings are super inexpensive and easy to toss over a sturdy tree limb… or other sturdy overhead item and then you’re good to go!
I will need to remind myself not to go too crazy with my workout on Monday as I’m planning to start back up with Systema classes on Tuesday night! FINALLY!!!! Can’t wait! 🙂