Dynamic Solutions, the only fully certified RKC Kettlebell studio in the DMV is proud to announce a Kettlebell Get Up Workshop with Master RKC Brett Jones, co-author of Kettlebells from the Ground Up- Kalos Sthenos (2DVD and Manual set)

Brett is a Pittsburgh, Pa based Fitness Professional and International Presenter with almost 20 years experience. His professional accreditation’s include:

* Bachelor of Science in Sports medicine from High Point University, NC

* Master of Science in Rehabilitative Science from Clarion University of PA, PA

* Certified Strength and Conditioning Specialist through the NSCA (National Strength and Conditioning Association)

* Master Instructor in the RKC program (Russian Kettlebell Challenge) with Pavel (DragonDoor.com)

* National and International presenter for the Functional Movement Screen (www.functionalmovement.com)

* Advisory Board Member for the Functional Movement Screen

* Co-Creator of the CK-FMS program – blending the RKC and FMS philosophies

* Z-Health Certified Instructor (R, I and S)

* National and International Lecturer and Presenter for the RKC and other Fitness organizations and professionals

* Author and Co-Author of multiple DVDs and fitness products

Workshop Outline:

The Get-up is an classic exercise for developing what the Greeks called “Beautiful Strength” or Kalos Sthenos.

This 4 hour workshop is a unique opportunity to learn the Kettlebell Get-up from Master RKC Brett Jones

Benefits include:

• Detailed breakdown of the 7 steps and which step is critical to master
• Breakouts from the 7 steps to conquer the Kalos Sthenos get-up
• How the Get-up reveals hidden movement restriction and what to do about it
• How the Get-up reveals hidden stability issues and what to do about it
• Advanced progression to target your hips and shoulders
• How the Get-up can ease the path to learning advanced Kettlebell exercises
• You will also receive a very detailed manual to provide easy reference following the course.

To learn more about Kettlebells from the Ground Up and read testimonials go to:
Kettlebells From The Ground Up

Date:February 21, 2010
Cost: $149.00
Time: 8:00 a.m.-12:00 p.m.

Exercise of The Week- KB Power Clean and Split Jerk

The exercise of the week is the Kettlebell Power Clean and Split Jerk. This month, the focus of my training with our athletes is increasing power output. Now that they’ve all gotten stronger, it’s time to use that strength to enhance their explosiveness and overall speed, thru power workouts. The Snatch and the Power Clean and Split Jerk are the top two exercises for the job. In this video Julie performs the Split Jerk and then a Power Clean and Split Jerk.

Here’s a sample workout we used this Tuesday in our Sports Performance class. Once again, the theme was power. Moving weight as quickly as possible with perfect technique.

1) 2 KB Squat +15 sec. Rack Walk  Ladder  (perform 5 squats and then rack walk, 4 squats+ rack walk, 3…) x 3  Make sure to try this one!!

2a) 2 KB Power Clean and Split Jerk 3 x 2+2

2b) Penta Jumps 3 x 6  (6 consecutive broad jumps with minimal ground contact time, cover distance)

3a) KB Paused Squat Jumps 3×5

3b) Hurdle Side to Side Knee Tuck Jumps 3 x 3  (jump for height and lateral distance)

4) Conditioning was finding out your snatch Vo2 max cadence.

P.S.- We’re just a little over two weeks away from our HKC Certification with Brett Jones but there is still time for you to sign up. This is your chance to learn how to master the essentials of Kettlebell training from one of the best in the game. I had the pleasure of being an assistant of Brett’s at the Philly RKC and the knowledge I gained that weekend was priceless! DON’T MISS OUT!!

Stay Strong… Kettlebell Strong!!