UCLA RKC Certification

Friday

08:00 A lot of nervous energy, not knowing what to expect. The closest feeling is I've had is to freestyle wrestling tournaments I used to attend. I'm in Team Cheng's! I weigh in at 145 Lbs. 09:30 ish the Snatch Test: Goes like a typical morning workout. 26 Left, 22 Right. I probably could have hit 4 to 6 more but I wanted to save my hands. General remembrances: It was hot! The bells are raspy rough! Joe C's hands have longs strips of skin shredded off. I only had one shot of espresso this morning, and make it through the day with no more caffeine. It seems that strenuous exercise can replace caffeine -- up to a point. I am so amped up that the rest of the weekend, even the single shot of espresso in the morning feel like too much.

Enter The Dragon

After the training I didn't have time to go home and back before the dinner. So I shower at the UCLA Gym. I feel almost human. As I enter the room where the dinner and movie are to take place, Dan John stops me. He introduces himself and checks up on me. He was worried for me on the field. Apparently I looked pretty exhausted because more than one person comment on it. The salmon and the beef were quite good. I left in the middle of the movie to get sleep, even though I would have won a poster as a door prize if I stayed.

Saturday

I Didn't Know Squat

Or at least a couple of the squats and dead lifts. I particularly like the simplified squat progression, and the bootstrap deadlift.

VO2Max

This is one rocking protocol. It is tough. It looks very promising. The goal is 80 sets. 30 sets were hard enough. Of course we did the calibration testing and two other workouts just before the actual workout.

Sunday

Technical Exams.

During practice my right forearm is so tight I can barely hold a 24kg or swing a 20 kg. I lose the 20 kg a couple times during practice. I ask Doc work on it, and in a minute or two I am able to snatch the 24 kg again. I take my gloves off for the technique evaluations. I am literally risking my skin but this is the finals.

Guest Trainees (aka Victims)

My victims had previous experience. One gentleman had done a workshop with Mike Mahler and used a couple of his DVDs. The other (a lady) had trained at her gym. Their swings weren't too bad and I was able to help them get a little better. However, their Turkish Get Ups needed a lot of work and became quite good. The both were happy with what they learned that day.

RKC Grad Workout

The Dane of Pain Reigns (mainly on the plains?)! 20 seconds of walking seesaw presses, 10 seconds active recovery 20 seconds of swings, 10 seconds active recovery Until EVERY RKC candidate crosses 100 yds Oh merciful DoP lowers the weight by 4kg! Joe doesn't hear this change and does the Grad workout with the original 24 kg weight!

Certifiable

Dr. Cheng officially passes me. I am an RKC. Later Pavel himself tells me that I was well trained for the RKC. KBLA has eleven new RKC's!

• Hugo Alvarado, RKC
• Marc Bobys, RKC
• Rich Endo, RKC
• Kirsten Farrell, RKC
• Kingston Heng, RKC
• Robert Jay, RKC
• Jose Nartea, Jr., RKC
• David O'Donnell, RKC
• Celina Reed, RKC
• Nikki Shlosser, RKC
• John Spezzano, RKC

.

Tank Empty

Last Thursdays I paid $4.9999 per Gallon for Unleaded Supreme (octane indicated in the owner's manual). I thought that was expensive (it was I could have saved 50 cents / gallon at the next station). But paying extra is better than running out of fuel.

This morning I ran out of fuel. I wasn't "gassed" or out of wind. Don't get me wrong, I was breathing quite hard. My arms just didn't have the energy to do 48 with th 24 kg.

I squeaked out 24L and 19R -- five short of my minimum! After a brief rest, I squeezed in
4L, 8R. That was not my most stellar performance. My guess is that, my low volume over the last week did not create enough demand for ATP. This is a different kind of "supply and demand" problem than we are seeing at the gas station.

Mile Stones

Sunday Was a Grind,

We welcomed back Dr. Cheng, and it was a workout.
My wife even commented that I did not look like my normal energetic post workout self.

We drilled the "hip snap" with return assisted swings.
That helped when we got to the highlight of the work out...
Descending and ascending snatch ladders. I did 24kg 10 to 1 and 16kg 2 to 10.
A special thanks to Guro John Spezzano for keeping me going on the ascending ladder.
I wouldn't have had the will power to go on without his encouragement.

But thats not all. I had a belay class at noon. My older daughter is having a rock climbing birthday party, and in order for my 5 year ld to climb, I have to be certified to Belay.
After the "Defying Gravity 1" class we could do some bouldering.
Bouldering works the grip "Hard Styyle!"

Today (Tuesday)
Dr. Cheng gave me the go ahead to use the 24 kg for snatch practice.

My plan was to try : 8 "Pause locked out" 8 "Pause locked out" 8 switch
I did using RKC snatch test rules
L: 8P,8P,4P,2
R:8P,8P,5P,3P,2

My last one was pretty ugly. If I were judging, I would not count it. But I don't think I would have the heart to fail someone on their last rep.

Anyway I am *real* close to smoothly passing.

My grip is getting better, and I didn't have to use and hand protection.

I am sooooo close

Volume

Sticking to th Dr, Cheng Rx (use 16kg add 5 Reps per side of the RKC target for 24 kg)
my original plan for the day, was to do 3 Sets of 33L, 33R.

On the second set I knew it just wasn't going to happen.

What I did was 4 set of RKC style snatch test (16 kg):

• 33L, 33R
• 15L, 15R
• 10 L, 10R
• 7L, 7R

That was double the total tonnage of my first try at this protocol.

Chalk Up Another PR

I tried a serious amount of chalk today with the 16kg RKC style snatch.

It sure made the grip easier, but it also pulled on my palms more than I liked.

I will try chalking only the upper part of my hands plus fingers and see how that feels.

90 RKC style snatches 45 Left, 45 Right

I Hit My Tonnage # for RKC Snatch Test

OK it was with the 16kg not the 24kg, but I got the total tonnage
for 152 Lbs men: 1152 kg!

With the 16kg I Got 32 Left then 40 Right!

So my next snatch goal is to hit my tonnage for the next weight class which is (24kg *52 = 1248kg)
or 78 reps with the 16kg.

Kettlebell Rx from the Doc

The good doctor gave me a perscription for the RKC cert in Aug.

I started a spread sheet (the 1st entry is before the new protocol)

http://spreadsheets.google.com/pub?key=pieysBJtsdc6UXdIFL2rhfQ

Prima Ferrum

First Iron.

It has been four years since Ian O'Keefe introduced me to kettlebells at Pat Strong's group. It had been a long time since I had regularly had a serious worked out. Seeing the kettlebell at my niece Natalie's 1st birthday really got me going.

My first work out with Dr. Mark Cheng RKC II was on June 17, 2007. At that time I could do a Turkish Get Up (TGU) and Military Press (MP) the 24 kg on the right, but not the left. I weighed 152 Lbs. There was a two week break since the Sunday morning beach class took a week off.

I had about 4-5 private with Dr. Cheng starting July 10th and it really helped to get the basics down. I felt I made quick progress with Dr. Cheng. Kettlebell training had given me much more energy. I felt great and was getting my strength back.

On August 24 I was able to have a private with Mark Reifkin SRKC. He really helped me with the timing on my hip snap. I also got some good mobility exercises for my hips and shoulders. He said I had the best ankle (Achilles tendon) flexibility he's seen in a long time.

Once I can do 10 MP on the left w/24 kg, I can get myself a 32 kg.

Oct 5. I got my 32 kg. I remember when my 24 kg felt like this. At least my callouses are built up.

Oct 12. went for 50 x 1 swings with the 32 kg. Only got 15 left, 15 right, 10 two hands. At least they were shoulder high. Still can't MP the 32 kg on the left.

Oct 14 Sunday Beach work out. Dr Cheng still in Thailand. Leonard had us do a lot of heavy double work.

Oct 15, snatched the 32 kg on both sides! I don't remember my exact workout. But I'm getting more comfortable with my 2-pooder.

Oct 16, I TGU the 32 kg with my left hand for the first time. I think a lot of it was psychological. It is very distracting to have 70 pounds of iron over your head with your weak arm as the only support... I was not firing my lats enough. Once I realized that, the arm was steady.

Reading Mike Mahler's articles convinced me that I should journal my workouts.

Today's Workout was.

10 swings right, 10 swings left @ 32 kg
1 right, 1 left Turkish Get Ups @ 32 kg

2 x right Military Press @ 32 kg; 1 x left Push Press

swings:
8 x left, 8 x right , 4 x left, 4 x right @32 kg