Thursday, May 29, 2008

RKC Cert Prep Work

With my weight at around 176 1/2 lb, I'm not going to sweat it if I come in over 80kg for my RKC Cert weigh in. On Friday I self-tested the snatch and passed in the next weight class as well (52 reps). Tomorrow or Saturday, I will test again and go for 56 reps which is the required unlimited Master weight category. This will put my mind at ease and the next I test my snatch will be June 6, the 1st day of the Cert.

Here is a quick summary of RKC Prep Work:

Friday 5/23:
24kg x 1 x 24l/28r RKC snatch test, 52 reps = pass (80.1kg to 90kg)


Tuesday 5/27:
32kg x 10 x 10 2-hand swing 0:15 work, 0:15 rest (afternoon)
5 min rest
32kg x 10 x 10 2-hand swing 0:15 work, 0:15 rest (afternoon)

32kg x 10 x 10 2-hand swing 0:15 work, 0:15 rest (evening)
5 min rest
32kg x 10 x 10 2-hand swing 0:15 work, 0:15 rest (evening)

Total reps: 400

Dead-lifts (lbs) per Rif's consultation (Weight x Sets x Reps):
190 x 10 x 1 (75% 1RM)
200 x 8 x 1 (80% 1RM)
215 x 6 x 1 (85% 1RM)
225 x 2 x 1 (90% 1RM)

These are all singles with a 30 second rest between each. Though this is not directly related to KB training, dead lifts have become a very important part of my training. The set structure above recommended by Rif, is a departure from my previous PtP linear cycling. Instead, I will be cutting back to two times weekly with one heavy day and one lighter assistance drill based day. This will work better with the addition of three days separate days of KB focused training giving me two rest days per week.


Wednesday 5/28:
24kg x 5 x 10l/10r/10l/10r one-hand swings with 1 minute rest between sets
5 min rest
24kg x 10 x 10 DARC swings

Total reps: 300


Thursday 5/29:
Brett Jones Cert Prep Workout #1 with double 24s, except for the MP and snatches I used two 16s, and LCCJs instead of getups
5 min rest
Brett Jones Cert Prep Workout #2 with one 24kg, with LCCJs instead of getups
5 min rest
Brett Jones Cert Prep Workout #3 with one 24s, with LCCJs instead of getups

All sets 0:30 work, 0:30 rest. I was pretty toast after workout #1 and realized I would have to drop back to a single 24kg for #2 and #3.

4 comments:

Howie Brewer said...

Wow wee, you have been busy haven't you, Franklin?! Nice going. You are SO ready for RKC. I can't believe that it's next week already!!!! Make sure you give my regards to the Friday's!

Franklin B. Herman said...

Thanks Howie, I feel ready but at the same time I know its going to be an incredibly challenging (both physically and mentally), humbling experience.

Aaron Friday said...

Pace yourself. It's a certification, not a contest.

Franklin B. Herman said...

Hi Aaron,

Indeed, it's now coast until the Cert .. the intense prep work is now behind me. Your comments and advice are ALWAYS welcome .. thanks, man!