Monday, June 26, 2006

Phenomenal RKC

This RKC was the best one I have ever attended. It started off with a quick run through of the seven RKC exercises, rather than spending one full day on the swing like it used to be taught. Overall it was a great group of students and an awesome group of assitant instructors.

John Vandenbrink from Revolution also passed the RKC with flying colors. Way to go John. The RKC system continues to evolve, grow and refined. I am proud to be part of the system and associated with a very cool, friendly and positive community. Many of you who are RKC's can relate to the "special"quality there is at the certification. It really brings people to an entirely new and higher level in their lives.

BTW, I hit some new PR's at the RKC.
Snatches w/40kg 15 reps right, 10 reps left
Snatches w/48kg 3 reps right (this was cool - because my bodyweight is at 167. I am getting stronger as I am getting lighter, weird huh?)


Warm up
Track Drills
6 x 150 yards (this felt wonderful, but it was tough)
Must have been 90 degrees on the track - very hot!!!

It's great to back at home and at Revolution!


Mark Reifkind said...

wow! your snatch strength is great! I'm jealous,well a light bw too. whats your bf?

Pete Diaz, RKC said...

Holy smokes, Franz. Getting lighter and getting stronger! You are getting scarier by the minute :) Those are outstanding snatch numbers.

Franz Snideman said...

Thanks Rif and Pete!

Not sure what my Bodyfat is at,maybe around 10 or 11%.

Yeah,the snatch isreally feeling strong for me right now. Think just years of practice have enabled me to use the bigger bells.
I'm using the snatch as my power trainin for my sprinting, especially since I do not do any of the barbell Olympic lifts.

Ken Black said...

You the man Franz! That is freakin awesome.

Pass my congrats onto John also.

Tom Shook, RKC said...

Nice job Franz!! I'm afraid to snatch the beast...;)!
I am really interested in your approach to KB conditioning as a supplement to your sprinting. You and I have a lot to talk about one day, I'm sure.
Keep up the good work!

Franz Snideman said...


yes, I'm sure we would have lots to talk about. My body seems to respond to KB's better than the Max strength work,i.e., Heavy Deadlifts. I love lifting ultra heavy, however, my body seems to get injured quite a bit when I lift heavy. I am trying to find a nice balance between maximal strength, power/speed work and sub-maximal work. KB's snathces, jerks, and presss seemt to do the trick.