Wednesday, June 18, 2008

C&P Ladders

Wed June 18, 2008

A great nights sleep. Weight: 176 1/4, BF%: 15.2. Wanting to take it easy on my right knee, I decided to focus on grinds, specifically C&P (Clean and Military Press) ladders. I very rarely work on pressing however the RKC Cert was very illuminating in this area and I wanted to reinforce what I had learned there.

Z-Health: Mixture of R-Phase and NWU 2

24 kg x 3 x (1,2,3,4,5) Ascending ROP C&P ladders

I chose to do a clean each rep as again to reinforce all the extra work done on these at the Cert as well. Because my left arm lags my right considerably, I would do the 1st two reps of each rung as a pure C&P and then drop back to C&PP (Clean and Push Press). My right arm had no problems with all C&P.

All negatives on both sides were done Right of Passage (ROP) RKC style by actively pulling the bell down using the lat. This takes considerably more energy but well worth the effort for the carry over to other exercises. Today I was particularly aware of keeping my feet in the same position for the press following the clean .. as was pointed out at the Cert I reshuffled my feet after the clean losing most of presses pre-loading.

Neutral Grip Fighter Pull ups:
BW 9, 9, 6, 7

The two sets of 9 are a new PR an increase of 1 rep. Not bad considerably I haven't done pull up training since a week before the Cert.

Power Wheel:
BW x 1 x 5 Roll-out, 5 sec hold and back


Howie Brewer said...

Nice going and great way to work around that knee. Nice pullup numbers too!

Katie, KettlebellKate said...

Franklin, Nice work at the RKC! Congratulations. I took a sec to scan your pre/post cert posts when I returned from my trip and I will read more inorder to rally my spirits as I prepare to get my ass handed to me next weekend.

Franklin B Herman, RKC said...


A heartfelt thanks. I'm very fortunate to able to continue to train hard.


You've been through it once, endured and know the story. As I already heard from a number of the RKC instructors at my Cert, they considered their RKC Level 2 Cert experience as one of the finest times in their lives .. don't be surprised if that happens to you as well.

Go get'm, Katie!!!!