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	<title> &#187; Indian Clubbells</title>
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	<link>http://www.rawfit.co.uk</link>
	<description>100 % Hard Work: Get Fast - Get Strong - Get Lean</description>
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		<title>Indian Wrestler Warrior Workout</title>
		<link>http://www.rawfit.co.uk/2012/01/28/indian-wrestler-warrior-workout/</link>
		<comments>http://www.rawfit.co.uk/2012/01/28/indian-wrestler-warrior-workout/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 10:34:42 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Assistance Strength Work]]></category>
		<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Dynamic Effort]]></category>
		<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Leeds Personal Trainers]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Strength and Conditioning Coach Leeds]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Yoga]]></category>
		<category><![CDATA[leeds personal trainer]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=6152</guid>
		<description><![CDATA[Each morning the wrestler in India wakes up at 4am for their early morning run followed by strict vegetarian diet, of almond paste, milk, eggs and chappati. This is followed by preparing their training area, a mix of clay and ghee, which is a gruelling strenuous work in itself &#8211; raking and pulling a heavy [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Kettlebell Strength Endurance Training</title>
		<link>http://www.rawfit.co.uk/2012/01/02/kettlebell-strength-endurance-training/</link>
		<comments>http://www.rawfit.co.uk/2012/01/02/kettlebell-strength-endurance-training/#comments</comments>
		<pubDate>Mon, 02 Jan 2012 13:00:20 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power Endurance]]></category>
		<category><![CDATA[Strength and Conditioning Coach Leeds]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Kettlebell Long Cycle]]></category>
		<category><![CDATA[Kettlebell Sport Training]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=5962</guid>
		<description><![CDATA[Dynamic Warm-up Then: 3mins Indian Clubbell Mobility Work Then: 2&#215;10 Double 16kg Kettlebell Clean and Jerks 2&#215;10 Single 16kg Kettlebell Snatch Then: 1&#215;15 Double 24kg Kettlebell Jerk (hold at the top position for 5 breaths) Rest 3minutes 1&#215;30 Double 24kg Kettlebell Jerk (hold at the top position for 2 breaths) Rest 3minutes 2&#215;20 Double 24kg [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2012/01/02/kettlebell-strength-endurance-training/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Superset Conditioning Workout</title>
		<link>http://www.rawfit.co.uk/2011/12/03/superset-conditioning-workout/</link>
		<comments>http://www.rawfit.co.uk/2011/12/03/superset-conditioning-workout/#comments</comments>
		<pubDate>Sat, 03 Dec 2011 16:46:32 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Chaos Heart and Lung Training]]></category>
		<category><![CDATA[High-Octane]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Leeds Personal Trainers]]></category>
		<category><![CDATA[Mayhem Training]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[HIIT]]></category>
		<category><![CDATA[Inferno Workout]]></category>
		<category><![CDATA[IWT]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=5761</guid>
		<description><![CDATA[Dynamic Warm-up Then: 8 rounds 30 seconds work per exercise and 30 rest between each round Supersets Pull Ups + KB Swings Ring Dips + Ropes Undulation Then: 6 rounds 30 seconds work per exercise and 30 rest between each round Supersets Single Legged Squat/Pistols + Thai Kicks to the Bag Press-ups + Jab &#038; [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>MMA ROUNDTABLE: Training Discussion</title>
		<link>http://www.rawfit.co.uk/2011/09/11/mma-roundtable-training-discussion/</link>
		<comments>http://www.rawfit.co.uk/2011/09/11/mma-roundtable-training-discussion/#comments</comments>
		<pubDate>Sun, 11 Sep 2011 11:00:04 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Barbell]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Plyometrics]]></category>
		<category><![CDATA[Power Endurance]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Sandbags]]></category>
		<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Supplements]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[James Smith]]></category>
		<category><![CDATA[Jamie Hale]]></category>
		<category><![CDATA[Josh Beaty]]></category>
		<category><![CDATA[Liam Taku Bauer]]></category>
		<category><![CDATA[Michael Frye]]></category>
		<category><![CDATA[MMA ROUNDTABLE]]></category>
		<category><![CDATA[MMA Strength and Conditioning]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=5021</guid>
		<description><![CDATA[MMA STRENGTH AND CONDITIONING ROUNDTABLE The following interview was conducted by Josh Beaty with James Smith, Jamie Hale, Liam Taku Bauer, and Michael Frye. JBeaty: What is your take on the notion that the combat athlete has no need for training in the weight room since there are no weights in the ring? JHale: I [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/09/11/mma-roundtable-training-discussion/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Recovery, Reconditioning and Restore</title>
		<link>http://www.rawfit.co.uk/2011/09/10/recovery-reconditioning-and-restore/</link>
		<comments>http://www.rawfit.co.uk/2011/09/10/recovery-reconditioning-and-restore/#comments</comments>
		<pubDate>Sat, 10 Sep 2011 08:30:00 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Assistance Strength Work]]></category>
		<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Yoga]]></category>
		<category><![CDATA[Clubbells Mobility]]></category>
		<category><![CDATA[Ju-Jitsu]]></category>
		<category><![CDATA[Massage]]></category>
		<category><![CDATA[Recovery Workout]]></category>
		<category><![CDATA[Restorative Training]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=5030</guid>
		<description><![CDATA[10 minutes x Self Mayofacial Release (SMR) Work using Foam Rollers, The Grid, Tennis/Hockey Ball, or whatever you can get your hands on. 20 minutes x Flowing Yoga &#38; Solo Ju-Jitsu Drills 10 minutes x Light Clubbell Mobility Drills Below are some basic training techniques performed by Strength and Conditioning Coach Cj Swaby of CJS [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/09/10/recovery-reconditioning-and-restore/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Mobility S&amp;C</title>
		<link>http://www.rawfit.co.uk/2011/07/22/mobility-sc/</link>
		<comments>http://www.rawfit.co.uk/2011/07/22/mobility-sc/#comments</comments>
		<pubDate>Fri, 22 Jul 2011 17:16:33 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Assistance Strength Work]]></category>
		<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=4679</guid>
		<description><![CDATA[Bodyweight Mobility Work Head to Toe Then: 8x Hindu Push Ups + 15x Stick Ups (against the wall) + 8x Planche Press Ups + 15x Serratus Anterior Floor Press (Press-up position arms slightly above your head &#8211; Protraction and Retraction) 3 sets. Each movement performed slowly Then: Clubbell Mobility and S&#38;C Exercises Gamma Cast Double [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/07/22/mobility-sc/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Clubbells &#8211; Kettlebells &#8211; Bodyweight Workout for Strength</title>
		<link>http://www.rawfit.co.uk/2011/03/08/clubbells-kettlebells-bodyweight-workout-for-strength/</link>
		<comments>http://www.rawfit.co.uk/2011/03/08/clubbells-kettlebells-bodyweight-workout-for-strength/#comments</comments>
		<pubDate>Tue, 08 Mar 2011 09:00:00 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3792</guid>
		<description><![CDATA[Warm-up with 15 minutes Skipping Followed by: Various Indian Clubbells Drills 5 minutes Light for Mobility work 5 minutes Heavy for Power and Strength Followed by: Various Kettlebell Drills 10 minutes Working heavy 28kg-32kg-44kg Rest as and when required Then: 5&#215;5 Weighted Pull-ups 3&#215;5 Horizontal/Lever Chins 2&#215;3 (each side) Mountain Climbers Pull-ups Then: Cool down [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/03/08/clubbells-kettlebells-bodyweight-workout-for-strength/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Body Weight Calisthenics + Indian Clubbells</title>
		<link>http://www.rawfit.co.uk/2011/02/11/body-weight-calisthenics-indian-clubbells/</link>
		<comments>http://www.rawfit.co.uk/2011/02/11/body-weight-calisthenics-indian-clubbells/#comments</comments>
		<pubDate>Fri, 11 Feb 2011 21:13:50 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3587</guid>
		<description><![CDATA[&#8220;Fatigue makes cowards of us all.&#8221; Vince Lombardi Jog to the Hills 10x Hill Sprints Followed by a Jog back Home Then: Burpees + Pull-ups + Squats + Press-ups 1st round 60secs 2nd round 45secs 3rd round 30secs 4th round 15secs No rest. If you require a little rest due to fatigue then do so [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/02/11/body-weight-calisthenics-indian-clubbells/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Indian Clubbells Strength &amp; Mobility Saturday 30th October 2010</title>
		<link>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/#comments</comments>
		<pubDate>Sat, 30 Oct 2010 18:57:26 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Basic Indian Clubbells Techniques]]></category>
		<category><![CDATA[CJ Swaby]]></category>
		<category><![CDATA[CJS Fitness]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3163</guid>
		<description><![CDATA[Clubbells also know as Indian Clubbells, are a relatively new in the fitness industry. It hasn&#8217;t caught on as well as Kettlebells yet. Indian wrestlers have trained with them for centuries. Although it is not exclusive to India alone, the Greeks and the Persians have been documented to have used them to develop great strength. [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Power Tuesday 28th September 2010</title>
		<link>http://www.rawfit.co.uk/2010/09/28/power-tuesday-28th-september-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/09/28/power-tuesday-28th-september-2010/#comments</comments>
		<pubDate>Tue, 28 Sep 2010 11:17:48 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Indian]]></category>
		<category><![CDATA[Kettlebell Clean & Jerk]]></category>
		<category><![CDATA[Overhead Squat]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=2968</guid>
		<description><![CDATA[Mobility Warm-up using 2kg Iron Indian Clubbell Then: 60secs x Clean &#038; Jerks 16kg Left + 5secs rest + 60secs x Clean &#038; Jerks 16kg Right + 5secs rest + 60secs x Clean &#038; Jerk 24kg Left + 5secs rest + 60secs x Clean &#038; Jerk 24kg Right + 5secs rest + 60secs x Clean [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/09/28/power-tuesday-28th-september-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Strength Day Saturday 28-8-2010</title>
		<link>http://www.rawfit.co.uk/2010/08/28/strength-day-saturday-28-8-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/08/28/strength-day-saturday-28-8-2010/#comments</comments>
		<pubDate>Sat, 28 Aug 2010 13:31:00 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[High Intensity Training]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Training Videos]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=2777</guid>
		<description><![CDATA[Its not the STRENGTH but DESIRE which moves us&#8230; Dynamic Mobility Warm-up Then: Indian Clubbell 25x Swings to Squat + 25x Single Arm Swinging Shield Cast Complete 2 sets Then: 5 sets of - 5x BB Squat (barbell should weigh your own body weight) HIT (10seconds Concentric Phase and 10 seconds Eccentric Phase) + 20x [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/08/28/strength-day-saturday-28-8-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Strength Training Monday 12-7-2010</title>
		<link>http://www.rawfit.co.uk/2010/07/12/strength-training-monday-12-7-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/07/12/strength-training-monday-12-7-2010/#comments</comments>
		<pubDate>Mon, 12 Jul 2010 20:59:43 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Circuit Training]]></category>
		<category><![CDATA[Circular Training]]></category>
		<category><![CDATA[indian clubbells for sale]]></category>
		<category><![CDATA[Kettlebell Circuits]]></category>
		<category><![CDATA[Kettlebell Training]]></category>
		<category><![CDATA[Purchase Indian Clubells]]></category>
		<category><![CDATA[rawfit Indian Clubbells]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=2393</guid>
		<description><![CDATA[Session 1 &#8211; Strength Training Mobility Warm-up Then: 2&#215;20 Bodyweight Squats 2&#215;15 Barbell Jump Squats 5&#215;5 Barbell Squats Then: Single arm Indian Clubbells work &#8211; 60 seconds per exercise. Cleans + Shield Cast + Horse Stance Side Pullovers + Windmill Then: Cool down Session 2 &#8211; Strength Interval Training Dynamic Mobility Warm-up Then: Double Handed [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/07/12/strength-training-monday-12-7-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Strength Endurance Friday 9-7-2010</title>
		<link>http://www.rawfit.co.uk/2010/07/09/strength-endurance-friday-9-7-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/07/09/strength-endurance-friday-9-7-2010/#comments</comments>
		<pubDate>Fri, 09 Jul 2010 22:40:05 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Bear Crawls]]></category>
		<category><![CDATA[explosive strength]]></category>
		<category><![CDATA[Pad Drills]]></category>
		<category><![CDATA[Punch Drills]]></category>
		<category><![CDATA[Sprints]]></category>
		<category><![CDATA[Strength Endurance]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=2371</guid>
		<description><![CDATA[Strength Endurance Dynamic Warm-up Then: 5x Burpees + 15 meters Bear Crawls + 50 meters Sprints + Jog back to recover 5 Rounds Then: 30 seconds Press-up + 30 seconds Crunches 5 rounds no rest Then: Indian Clubbells Shield Cast + KB Halos 3 rounds Then: Partner Drills Back to Back Squat Hold + Punch [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/07/09/strength-endurance-friday-9-7-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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