Posts Tagged ‘rkc bent press’

Hello everyone.  Hope all of you are doing well and training smart.

Just a quick post on how things are going.  Had such a fantastic week training for RKC Level 2 certification last week.  I was able to press the 40kg on Tuesday, pistol both sides with a 16kg, and on Saturday I did my first bent press with a 44kg.  The 44kg felt really good as it was my first attempt at it but it went up quite smoothly.

Now the decisions I made next are crucial for me to be able to continue with my strength training foundation and to hit more PR’s.  The old me would have quickly ran over and tried to bent press the 48kg since the 44kg went so smooth.  I remember when I did this big jump before and I was able to perform it but a week later I had to take time off because I hurt my shoulder blade.  So I placed the 44kg down with happiness and left it at that.

My next decision is to lay off this week and really get to moving well.  I am taking the advice of many others who say not to keep hitting the accelerator when you hit a PR.  Every time I hit a PR it seems the next week I get hurt because I did not back off.  I was feeling so good last week and felt unbreakable, that is my hint that its time to back off and start the trek back up the peak slowly but surely next week.

Not that I am going to lay down on the couch or anything, but I am going to lighten the loads and really work on technique this week.

Goals this week: GREASE THE GROOVE

  • Bent Press practice with 32kg
  • 1 arm swings for sets of 5/5 with 32kg to build up grip strength for heavier kb cleans
  • Level 1 prep with 16kgs or 20kgs
  • Pistol practice with feet and knees together (more of a feet and knees together squat but it really helps my pistol)
  • Continue to work on thoracic mobility and ankle mobility
  • Own my rolling patterns
  • Kalos Sthenos on the Get Up (1 and 2)