My Journey to RKC II- Part 3

2 full days of 8 hours of physical and mental training is now complete! I continue to be amazed at the level of training one receives at an RKC Certification. Hands down Pavel is the absolute best in his field.

Today we tackled more on the pull up. Pavel taught a particular drill that made it all click for me today!! This a huge breakthrough for my future pull up training. I was able to perform a single pull up without leaking power at the bottom. Meaning I was able to start from a hollow position!!! YEA!

Other drills taught today were the Viking Push Press, Clean & Jerk, Windmill and the Bent Press. If you asked my favorite, it would be the windmill. This was an exercise which I felt very comfortable but honing my skill on the minute details was truly beneficial for me. My booty is super sore from the Windmill, who knew! My second favorite would be the Clean & Jerk. Although this is not an exercise to be taught to your typical clients, it’s value is truly beneficial to build athleticism and build mass. Here are two great quotes in the presentation given by Dan John (1) you cannot think through a ballistic movement (2) repetition is the mother of implementation.

Lastly of the instruction today, I learned more about the many benefits and drills to improve thoracic mobility. Bottom line…I don’t practice this enough!!!! Thank You David Whitley!

The workouts today were the more challenging than yesterday. We did a VO2 Viking Push Press workout – 10 minutes of 15:15. Our next workout of the day was to earn our lunch. Long cycle Clean & Jerk… need I say more!

I will end this blog on a quote from Pavel.

“Before building strength and endurance you must first have strength to endure”.

Now time for sleep and to rest up for our final day and level II testing!

be strong & be well

My Journey to RKC II – Part 2

Day 1 RKC Level II is over and I am ready for a good night rest. The day consisted of our strength test, for me this was 1 bodyweight pull up and 16kg Military Press. I PASSED THE PULL UP, this was my big hurdle today. After our strength tests, we did a review of all level one skills. This was an awesome and energetic presentation from Doug Nepadol. It all comes back to the notion that a basic kettlebell workshop will focus on swings and get ups, an intermediate workshop may focus on cleans, snatches and a few other drills, and an advanced workshop will focus on SWINGS and GET UPS. This just goes to show the depth to be explored in the foundational movements of the RKC system. SWINGS and GET UPS!

My favorite part was the hanging leg raise and the pull progression presented by Pavel. It really does not get any better than this. I spent most of this time mentally soaking up the progressions and thinking about how much more practice there still is for me to do. I am excited to take all of this back with me. My new goal after today is to take my new found ability to perform a pull up to a an work on performing a BETTER Pull Up.

Still lots of work to do!

Must sign off new. Please look for a new update tomorrow.
Be Strong and Be Well!