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Oooo! It's even shot at Alcatraz!

 The Prison Pushup Series

Regular readers of this site know that it's no secret how much I love the Convict Conditioning series of books - so I really couldn't wait to get my hands on the two new (there will eventually be a total of SIX!) DVD and Manual sets ASAP!!!  My full reviews are on the Dragon Door site, so scroll down on that product page and see what I had to say about them (Spoiler alert: THEY RULE!)

A variation on the "Deep Six" Workout - practice all six RKC exercises in one compact package!

I absolutely love the "Deep Six" workout originally developed by Senior RKC Jon Engum, but wanted to modify it for a few of my newer clients, for our extreme climate here in Florida, and for a shorter time expendature too.
Originally the Deep Six is in the following order and run for 5 rounds, you start with the right hand and keep it until the Get Up in the middle:
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
(end of round 1)
Rest for 30sec to 1 min between rounds.
 
The version we practiced today was run for three rounds, with some slight differences - I wanted to make sure we practiced some great cleans in a row for instance:
5 one hand swings
5 one hand cleans
5 presses
5 front squats
5 snatches (on the fifth, leave it locked out overhead)
1/2 get up from the up to the down - switch hands safely on the ground, get up with the kettlebell in the left hand and begin the
5 one hand swings
5 one hand cleans
5 presses
5 front squats
5 snatches
 
Rest as necessary - run for three rounds, or continue for 5 if you wish.
This workout is a great way to review all the basic exercises, and to really challenge your conditioning - if you've never done the workout before, I would recommend going with a relatively light kettlebell - practice with acute focus on the form of each exercise, and always always pay loads of attention to safety.

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kettlebell row Adrienne Harvey Click here to become a registered user. You'll get special privileges on this website and most importantly, notification of new feature articles, recipes and more.   Don't forget to check out GiryaGirl on Twitter

 

Kettlebell Programs by Fat Loss EXPERT Josh Hillis, RKC2

eBooks from Dragon Door

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Due to overwhelming demand, Adrienne of GiryaGirl.com is now offering phone or skype based coaching on the following subjects:

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Kettlebell Goddess Workout DVD

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Beyond Organic Value Pack!

It's BACK for a limited time!


FREE 1 Year Preferred Customer Membership Value Pack
Not only do you get to try a ton of new products, the book and more - you get 20% off of all Beyond Organic purchases for a whole year! Preferred Customer Membership is included with this delicious value pack. Get it! :)

 

Master RKC Geoff Neupert's Kettlebell Burn

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