Wednesday, June 4, 2008

Off to the RKC Cert

This is my final post before flying out to Mn for the RKC Certification early tomorrow morning. Just a few days ago I completed four consecutive months of hard-style training during which time I did have some forced downtime (with the longest being 5 days due to over training and with its concomitant tweaks) but nothing major. The training ending elbow tendinitis that I suffered through from Sep 2007 through Jan this year is almost completely gone. Also during these last 4 months I made significant progress in a number of areas.

Unexpectedly, it will culminate with me obtaining my RKC Certification something I will cherish for a long long time. This longevity training PR calls for an acknowledgment and heartfelt thanks to everyone who took the time to visit this blog and offered support and advice. This has been amazing last 4 months and I am so excited and ready for a heavy dose of hard-style RKC love.

Weight: 175 1/4 lbs. BF% 14.9. I've got some cushion for the 80kg class and should have no problem with making weight on Friday morning.

Also, my hands are in excellent shape for the snatch qualification so no worries there. Here is a quick summary of training since Sunday:

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Sunday, June 1, 2008

24kg snatch:
1 x 19l/27r
2 x 1/1
5 x 10/10
2 x 10/10
2 x 5/5/5/5
2 x 5/5
1 x (1,2,3,2,1,1) asc/desc ladder
1 x 5/5/5/5
Total: 290 reps

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Monday, June 2, 2008

PowerWheel
BW x 2 x 10 On knees Roll-out, 5 sec hold, and back

Neutral Grip Pull-ups:
BW x 1 x 8
(BW + 12kg) x 5 x (2,1)
BW x 1 x 5
Total: 28

24kg x 2 x (5 x 20) Two-hand swings @ 90 sec/set
Total: 200 reps

16kg x 1 x 14 snatch
16kg x 1 x 4 BUP right arm

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Tuesday, June 3, 2008

Rest training

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Wednesday, June 4, 2008

PowerWheel
BW 1 x 10 On knees Roll-out, 5 sec hold, and back

32kg x 30 x 10 Two-hand swings @ 1 min/set
Total: 300 reps

These were surprising easy until the last two sets (29 and 30) when my grip started to fade but still made it through without sacrificing any power. Swings are so simple and so incredibly effective .. and I love doing them.

6 comments:

Colin said...

Enjoy yourself Franklin. You'll have a wicked time.

Taikei Matsushita said...

Have fun, and talk to lots of people. Both students and instructors are highly motivated people.

Howie Brewer said...

Go get 'em Franklin!! Good luck, safe trip and most of all, enjoy yourself!!

Gabi said...

Have a great time, Franklin!

Franz Snideman said...

Congratulations on the RKC!!!

Sean Schniederjan said...

Franklin-it was such a pleasure meeting you and talking KBs. Thanks again for measuring my BF, I'd never done that before.

I was thinking about what those walking swings would have been like done akc style, lol!

I hope we'll get to hang out again in August.