Uniquely satisfying kettlebell session in the park this evening, full of exploration and discovery. A small group consisting of true mutants: Jeff Dupra, Juice, and Jon B, with soon-to-be mutants: Brettin, Nolita and Jenn. After a short session of progressive deadlifts I took requests. Jeff requested armor building, which is a whole, advanced training concept. Juice requested a combination strength and flexibility exercise called the RKC shoulder rotator. Jenn requested splits, but I “knew” she meant kettlebell split presses.
So we started with heavy double kettlebell cleans, one of the best armor building drills. after a short break we moved to the RKC shoulder rotator: a slow, strength/flexibility exercise done with a light kettlebell. Juice and I were the only ones present who had trained the lift before. Juice nailed it perfectly, for others it was a challenging adventure in flexibility, balance and body awareness.
We continued the armor building theme with suitcase deadlifts and striker’s floor press. Finally we did the splits. We started with a comfortable straddle stretch. We employed a number of Russian techniques. There is no pain or fear allowed in Russian stretching because either is counterproductive. We started with correct alignment, waited out the tension, created space, used breath and tension, and pried our way into the splits. Everyone stretched a bit farther than they expected. Only juice and Jen really got to the splits. Then they did military press from the split position. This is very advanced lifting. We carefully backed out of our stretches and rolled out the tension.