Back from a Great Philadelphia RKC

Congratulations to all the new RKCs from this past weekends Philadelphia RKC - it was a long weekend but always a transformative and amazing experience.

Did manage to get a couple of small training sessions this weekend

After setting up for the RKC on Thursday:

Prep - Arm bar and shoulder openers

2/24 kg Long Cycle Clean and Jerk x 5 sets of 10 reps

Friday after the first day of the RKC:

Get-ups

16 kg x 1+1

48 kg x 1+ 0 on left

20 kg x 1+1

44 kg x 1+1

24 kg x 1+1

40 kg x 1+1

28 kg x 1+1

36 kg x 1+1

32 kg x 1+1

Missing the 48 kg get-up on the left was a surprise but with the right hip/surgery stuff I am balancing out it shouldn't be too much of a surprise. All the other Get-ups went very well so I guess I'm not too bad off. ;-)

A word of advice to future RKC or HKC attendees (and everyone really) - Make sure you don't have any underlying movement restrictions! Had one attendee this weekend with very restricted Ankle mobility (very restricted) and it had a HUGE impact on his form. Same for another attendee who had both ASLR and SM issues and yet another that is dealing with a hip/ASLR issue. These underlying movement restrictions/asymmetries and/or training in pain etc... have major impacts on form and performance.

Get an FMS screen and get it dialed in.