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!)
Half Beginner Half Advanced - A Kettlebell Workout and Practice Session
Submitted by Adrienne on Tue, 04/03/2012 - 17:26
Small group consisted of some of our most advanced people on Monday, so it was time to learn something not only new, but fairly advanced. When he came back from the Return of the Kettlebell workshop, Tim ShumanRKCII showed me the ever so nifty double kettlebell snatching technique in the book and as practiced at the workshop. We had pairs of the following kettlebells available so that everyone could use something practical and trade around too: 8kg, 12kg, and 16kg. Since there was a learning component, we'd be keeping things relatively light.
Then we revisited an old friend - the twisted ladder of goblet squats and swings (which is a great workout combo for beginners - it's amazingly intense and you get LOTS of swing and goblet squat practice). This is also a great "I want to do something but I don't know what to do" combo:
Make sure to rest as needed, but when resting ALWAYS keep moving. Fast N' Loose, Comrades!
After some water and milling around, I introduced the double kettlebellsnatch. They then took turns trying it out - we alternated between doing light double kettlebell snatches for 5 reps, and moderate double kettlebellswings for 5 reps. This helped to reinforce the idea of the explosive hip snap. We followed up with a few of our beloved "pump stretches" (feel free to go all "prying cobra" if you wish... I love those). Then it was time for the last combo of the day. We did 3 rounds of the following:
Then, since some people missed the "walking up the wall" fun on the previous Friday, we reviewed how to do that, and practiced a little bit before finishing up with joint mobility. Lots of fun all around.
All of that counting to five and doubles work inspired my own workout that evening which consisted of 5 rounds of:
5 strict tactical pull ups striving to get my chest to the bar and my head bumping the smoke detector.
I finished up with some fun review of my tai chi teacher's videos - I once had a certain Yang style short sword (Gim) form committed to memory and I will make that happen again! Its fun, looks neat and well swords are COOL! :)
Pavel's brand new HardStyle Abs ebook is not for sissies. A great review for anyone who has attended the RKC Level 2 Workshop and the Bodyweight Workshops. As well as a great intro to this powerful method of training. These deceptively simple but difficult exercises build a strong, injury-resistant body that just happens to also look great. Get it NOW!