Club Swinging Workshop...

The Certified Indian Club Specialist workshop is set for March 12-13 2011 and is open to all interested individuals:

Click here for CICS information

I have the honor of teaching this second CICS workshop. It will be a great opportunity to get dialed in on Classical Club Swinging as taught by Dr. Ed Thomas.

Emphasis will not only be on learning the fundamental Club Swinging movements and postures as laid out in the Club Swinging Essentials DVD and Manual but also instructional tips and progressions not covered in that product.

Starting KB Muscle Program

I am starting Geoff Neupert's Kettlebell Muscle program and had my first workout yesterday.

Now I am adding a "break-in" period of reduced volume (sets of 3 instead of 5) for 3 weeks since I remember how challenging the program was when I gave it a test drive for Geoff and I know I need a bit of time to ease into it.

Click the banner below for information on the product:

I will not be posting the details of my workouts while using KB Muscle since all the details are provided in Geoff's excellent book. Double 24 kg Kbs will be used and I will be adding in Get-up and Swing days in between KB Muscle days.

Why follow KB Muscle?

#1 - Geoff writes some of the best programs in the KB community.

#2 - I need to free up my brain and as Dan John says "I need to - Just do this."

#3 - Who doesn't like a program that gets them more muscle and better conditioning?

#4 - I will actually be home for a few weeks and able to follow a program.

(the links for Kb Muscle , HKC and the CICS are affiliate links)

Also coming in January in Alexandria VA I will be teaching a combination HKC on the 22nd followed by a 6 hour KBs and Clubs workshop on the 23rd.

For details on the HKC:

Click Here - HKC Details

And for details on the KBs and Clubs workshop:

http://www.facebook.com/event.php?eid=167204106637821

Training today:

Prep - Foam Roller, Brettzel, stretch

40 kg x Get-up x 2+2 + 20 alternating swings

24 kg x Get-up x 2+2 + 20 alternating swings

32 kg x Get-up x 2+2 + 20 alternating swings

2# Club Swinging

Stretch

Me time = Training time...

Prep work - ASLR, Brettzel
16 kg Hip and Shoulder openers
1# Club swinging
16 kg Get-up x 5+5
16 kg Goblet Squat + Swing ladder
10 GS + 10 Left arm swings
9 GS + 10 Right arm swings
8 GS + 10 Left arm swings
7 GS + 10 Right arm swings
6 GS + 10 Left arm swings
5 GS + 10 Right arm swings
4 GS + 10 Left arm swings
3 GS + 10 Right arm swings
2 GS + 10 Left arm swings
1 GS + 10 Right arm swings
1# Club swinging
24 kg Get-up x 3 singles each arm
24 kg SLDL x 5+5, 5+5
24 kg Windmill x 5+5
24 kg Bent Press x 5+5
1# Club Swinging
Fast and Loose drills and a little stretching

The ASLR isn't really corrective at this point just a prepratory move since my Shoulder and Hip mobility has improved post surgery and with some of the Get-up progressions.
SLDL kicked my butt (literally and figuratively) I am able to get into my right hip much better now.
Clubs are feeling great. Some of the postures and progressions are really assisting in opening my hips and shoulders.

BTW - I am headed to Alexandria, VA this weekend to teach an HKC (largest since the first one in MSP) and then a 4 hour Get-up workshop the following day. Then it is off to San Jose, CA for RKC Level 2!