Back From the RKC
It was great.
I'm still a little cooked.
This was my first RKC as a newly minted Senior Instructor and it was a blast.
Good quality candidates and everybody worked really hard.
The course moved at a very fast pace and had a great flow to it.
It was also great to see Randy Hauer and Shaun Cairns again. Randy and I went through the RKC together 3 summers ago and Shaun and I went through the Level 2 together 2 summers ago. High class guys, outstanding instructors.
Brett and I roomed together and O'Connor and Brett and I hung out whenever we could--like the Three Amigos--or Stooges. Good times, quality people.
My RKC workout was similar to the one I always do while there:
A. Double C+P drop sets: 40kg/3, 36kg/3, 32kg/3, 28kg/3, 24kg/3, rest 3 mins., repeat.
B. Chins off basketball stands, thumbless, descending ladder: 5,4,3,2,1
I've been running the shop since my business partner is on vacation, so my workouts have been short and sweet.
Monday: Clean + Press w/32kg, As Many Reps As Possible: 20+20.
This left me breathing pretty darn hard for about 5 minutes after.
Tuesday: Get-Up Series.
(24kg/1+1, 32kg/1+1, 40kg/1+1, 48kg/1+1) x 2
This felt good even though I hate the GU. It made me more tired today than I'd like to admit.
Tonight I'm taking off and will hit something bigger tomorrow. Massage planned for Friday before I head out of town on Friday night for a short trip to Florida.
I'm still a little cooked.
This was my first RKC as a newly minted Senior Instructor and it was a blast.
Good quality candidates and everybody worked really hard.
The course moved at a very fast pace and had a great flow to it.
It was also great to see Randy Hauer and Shaun Cairns again. Randy and I went through the RKC together 3 summers ago and Shaun and I went through the Level 2 together 2 summers ago. High class guys, outstanding instructors.
Brett and I roomed together and O'Connor and Brett and I hung out whenever we could--like the Three Amigos--or Stooges. Good times, quality people.
My RKC workout was similar to the one I always do while there:
A. Double C+P drop sets: 40kg/3, 36kg/3, 32kg/3, 28kg/3, 24kg/3, rest 3 mins., repeat.
B. Chins off basketball stands, thumbless, descending ladder: 5,4,3,2,1
I've been running the shop since my business partner is on vacation, so my workouts have been short and sweet.
Monday: Clean + Press w/32kg, As Many Reps As Possible: 20+20.
This left me breathing pretty darn hard for about 5 minutes after.
Tuesday: Get-Up Series.
(24kg/1+1, 32kg/1+1, 40kg/1+1, 48kg/1+1) x 2
This felt good even though I hate the GU. It made me more tired today than I'd like to admit.
Tonight I'm taking off and will hit something bigger tomorrow. Massage planned for Friday before I head out of town on Friday night for a short trip to Florida.
posted by Geoff Neupert at
7:46 PM
8 Comments:
Congrats on you first SrRKC cert!
I have many, many fond memories from certs, but L2 being the heavyweight team with you and Shaun is among my favorites. I hate that I missed him this time.
Looking fwd to seeing you soon.
congrats on your first RKC as a Senior! It's a heady experience eh? not the last of heady experiences for sure too. see you soon. I always hate to miss the party though.
I really respected your no nonsense hard-nosed approach at the Cert .. almost scary in fact. And thanks for the sound advice you and Jeff gave me on Thurs night to eat something as I was overly obsessed on making 80kg (I did and came in .2 lbs under).
Other than a few less reps for the snatch test, I don't feel I was cut any slack and worked just as hard as my younger comrades to earn their RKC title. Its the most extraordinary thing thats happened to me in the last 30 years .. thanks!
Dave, L2 heavyweight team is one of my favorite RKC memories. I hope we're on the rotation together for '09.
Rif, looking forward to September. Will be a blast!
Franklin, It was good to meet you. I'm glad you earned your RKC and that it was so rewarding for you. Hope I didn't "scare" you too bad...
Geoff,
Great getting to spend time hanging out and teaching together - great Sr. debut!
See you in a couple of weeks.
Hey Geoff,
It was great to get to see again too...you looked very strong and fit and you made your Sr. Debut look effortless. Congrats also on the "trip to FL" just read what that was about on the DD forum. I enjoyed the Z-Health "recharge" too. Was that from R-Phase Neural warmup, or something you put together?
Randy, thanks for you kind words regarding the cert! It was great to see you too--I REALLY liked your talk on "coaching." It made a big impact on me. The Z was a mix of the NWU and the regular R-Phase. I left out some of the harder things that needed explanation.
I really would like to subscribe to your blog but don't see a place to do it.
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