Easing into Post RKC Workouts

Yesterday, I did about five minutes of Getups first with my new 20kg, then with the 24kg.

Today, I did:
16 kg Left hand: (Snatch-hold, overhead squat, 3 snatches) x 3
swing switch Repeat

I really like how this opens up my shoulders and hips. My hips load big time after the squat and trampoline the bell back up for the next snatches.

I do it next with the 24 kg
24kg Left hand: (Snatch-hold, overhead squat, 2 snatches) x 3
swing switch Repeat

My hips don't load so well with the 24kg. I think I am leaking some energy on the down swing. My hands are still recovering from the RKC and the 24kg put a bit too much stress on it this morning.

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