OK, we were a bit out of it by this point.
ok, here as well. That's top RKC assistant Maurizio Maddaloni on the left. He provided these pictures as well as all the translation duties for my seven Italian RKC candidates who spoke little or no english. They all passed and did a great job teaching.
once more with feeling.Well, this was a suprise. Didnt get started til late and was amazed I was getting it in at all. But 13 hours of plane rides and NOT training enough all week really started to show me how vunerable my back still is- IF I don't train and keep it strong. Been sleeping perfectly again though and fell back into my normal circadian rhythym like I had never left the states, so that was good. The one arm swing and snatch is the key ingredient to keepin my lower back strong, fit and stable and going too long without enough of them is playing with fire.
Didnt know how many to expect so I just got going and ended up with this
Snatch Vo2
15:15
16 kg
55 sets of 7 PR!!
27.5 minutes
385 reps
13,860 lbs
wow. that was easy and strong. finishing HR was probably 172-175'ish. not high enough but not worries for today.When I got to fifty sets I still felt strong so I figured why not another 5 or so. Kenneth talked about working up to 60 sets or more so there it was.All done very Hardstyle with DW's double breathing.Really focused on sitting back into the hips when I hit bottom and pulling back from the upper back ala the highpull before I punched through.
Rack Walks
12oo feet with 16 kg switching every 200
this was solid too and another vital exercise for keeping my back strong and stable and my legs functional. THis was the most I have walked for cert travel ever and it was no problem,even those 6 flights of stairs down in Frankfurt airport, lol!
Shield cast/ Flag press
3x10/10/10 with 15 lb clubs
Didnt know how many to expect so I just got going and ended up with this
Snatch Vo2
15:15
16 kg
55 sets of 7 PR!!
27.5 minutes
385 reps
13,860 lbs
wow. that was easy and strong. finishing HR was probably 172-175'ish. not high enough but not worries for today.When I got to fifty sets I still felt strong so I figured why not another 5 or so. Kenneth talked about working up to 60 sets or more so there it was.All done very Hardstyle with DW's double breathing.Really focused on sitting back into the hips when I hit bottom and pulling back from the upper back ala the highpull before I punched through.
Rack Walks
12oo feet with 16 kg switching every 200
this was solid too and another vital exercise for keeping my back strong and stable and my legs functional. THis was the most I have walked for cert travel ever and it was no problem,even those 6 flights of stairs down in Frankfurt airport, lol!
Shield cast/ Flag press
3x10/10/10 with 15 lb clubs
this was solid too and I really needed the work in the transverse plane for my shoulders. left elbow feels healed.
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10 comments:
Welcome back. Looks like you had a great time. Cool videos and pics.
thanks tim, it was one HELL of an experience,start to finish.
That looks like a great experience! Strong folks all around.
Congrats on the new PR. Sounds like it won't stand for long.
You look like 4 guys hamming it up for MTV during spring break.
aaron,
lol, these guys were a hoot to hang out with.great energy and passion.
Mark, you look young in these pictures. Didn't notice you were in it.
thanks, I think, taikei.lol
I am extremely envious of your latest European RKC experience. The photos say it all .. great stuff.
Sorry to see the little yellow chat box is gone, however, I did notice it was getting spam-ed a lot lately so I understand. You were always so responsive to my questions and I really appreciated it.
I would like to propose a new unit of work capacity:
1 Rif = 55 sets of 15:15 16kg VO2 @ 7 reps/set
Having been inspired many times by your accomplishments to try this insane protocol, I finally sucked it up and today I am very proud to report I was one set shy of a half of Rif. Of course as you continue to PR I will have to re-adjust the value of 1 Rif.
franklin,
lol @ ' one rif" as a work measurement. I am flattered :))
slow and steady wins the race franklin,just start wherever you are and work up slowly to new peaks, then back off a bit, rinse and repeat. the only way to not to get there is to give up!
and yes the yell box was getting to be more spam than comments and it drove my little ocd brain nuts.
please feel free to comment freely here as much as you like.
Sounds like an absolute blast!
Glad it was such a cool time!!!
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