Today's Practice

The Turkish Get-Up/Press-Up
The Press-Up Get-Up is a  recent contribution to the RKC community by RKC Team Leader Paul Daniels.
It is a simple but sinister deviation of the RKC Get-Up with presses mixed in at specific points on the way up and down.  The elbow is either locked out or in the process of pressing non-stop throughout a slow deliberate getup. The time under tension is no joke and it's a great way to learn a lot about your shoulder.  Just one rep per side can be a smoker. Use good judgement and start light.

Russian Ladders
The following drills were performed using Russian Ladders, one of the most popular reps and set schemes used in the RKC community.  RKC instructors are known for their devious and creative use of ladder variations. Ladders are great way to get a lot of work done while remaining relatively fresh.  You start off easy, then finish with an all out effort and repeat. It's a good time and a smart way to train.

• Viking Push Press
  This technique devised by Master RKC Kenneth Jay works fast twitch explosive movement. As the name implies it is a variation on a push press. No rest in the bottom position is allowed.
  
  
• Front Raise Snatch
  A cool variation of the snatch that is destined to throw slow front raises on history's junk pile. This technique forces tension in the abs and glutes and builds impressive shoulders.

Double Military Press & Double Front Squat E.D.T.
Finish up with a smoker!
Escalating Density Training by Charles Staley is a simple but brilliant way to simultaneously work strength and cardio.  The idea is set your own personal record beating your initial score by prescribed percentage before increasing the load.  Today featured a 15 minute beat-down consisting of double Kettlebell Presses and Front Squats.  Pain is Good!

Cool Down & Stretch

Congratulations!
Congratulations to Dan, a hard-living comrade who set a new Personal Record today during his EDT session.  Dan is an Omaha Fire Chief who is two weeks out from participating in the Omaha Firefighter Combat Challenge and still setting PRs. His training consists of a combination of Kenneth Jay's Viking Warrior Conditioning and Escalating Density Training. He is on course to beat his time from last year and score a sub 2':30" placing him among the elite!