Snatch Test

Actice recovery day ;o)

24kg Snatch test
10 Left
10 Right
10 Left
10 Right
10 Left
10 Right
5 Left
5 Right

Total Time: 5 min

Ultimately, for the RKC i need 100reps in 5 min.
I have a ways to go.

Stuff to think about while prepping for snatch test:

How to Add 10-20 repetitions to your 5 minute snatch test....

The Party Line for Passing the RKC Snatch Test

KBB-2 Part B

Experimented w/ 32Kg C&P today, as noted below*
32kg *Assisted C&P Ladder 3 Rungs (left & right) – Not quite ready for mega sets of 32Kg presses…dropped down to 24kg

24kg C&P Ladder 3-Rungs L/R
24kg C&P Ladder 3-Rungs L/R
24kg C&P Ladder 3-Rungs L/R
24kg C&P Ladder 3-Rungs L/R Time: 15:00More next time.
Rest 2 Min

32kg GUSU – Nearly killed myself. Maybe the presses took it out of me, but I QUICKLY switched to 24kg for this superset.
A. 24kg GetUp-SitUp 5Reps Left/Right – 4 Sets Total
B. 32kg Reverse Lunge 5reps, L/R – 3 Sets TotalTime 14:08
Rest 3mins while debating how to make the 2-3min rest stretch into 4 min...No dice....

Swings….Horrific Swings

Intended: 32kg 2H Swings using 30:30 Protocol with an avg rep range of 14or 15.

Set 1: 15 Reps (YES!)
Set 2: 13 Reps (Ummmm...)
Set 3 – 10: 10 reps. (WTF?!?!)

Why 10 reps?
I found that I could not maintain good tension (glutes) at the top of the swing when I hit the higher rep range.

So, just like I tell my students, go for Quality, not Quantity. I found I was still able to be tense using 10 rep sets which basically turned it into a 20:40 split.

Don’t worry. I will get there!

Swing Time: 10 min.

KBB-2 Part A

Decided to kick it up today and use the 32kg for everything...

32kg alternating TGU
4 sets before I decided to drop to 24kg for safety's sake.
24kg for another 3 sets
13 min total
-----------
3 min rest
-----------
32kg Goblet Squat 5 reps
32kg 1-Arm row (each side) 5 reps/side
Repeat for 7 sets (apps 14min)
-----------
4min rest
-----------
32kg 2H Swing 30:30 protocol
Was supposed to go for 10 min, but after 4min30sec I was cooked....

But I was using a 32kilo bell, and not my usual 24k..


Whew! Good, hard training session. I love it!

Sunday

24kg Snatch 10 reps left / Right
repeat 5x

100 total.

KBB-1 Part B

A. Strength:
24kg C&P 3-runged ladder.
Repeated for 4 ladders.
Rest 3 min

B. Metabolic Pairing:
B1. 24kg Getup-Situp 5 per side
B2. 24kg Suitcase Reverse Lunge 5 per side
Repeated for 8 rounds.
Rest 3 min

C. Finisher
24kg 2H Swing - 20:40 Protocol.
Repeated for 10 mins.
avg 12 swings / set

VO2Max Snatching

Trying to get back into my snatching groove.

Beginner day :o)
15:15 protocol
16kg Snatches, 7 reps /side
11 sets total.

WHEW! I need to work on these A LOT more...But this is a babystep to get back into the groove...

.

KBB A routine...

KBB A
-= Strength =-
24kg Alternating Turkish Getup (15 min)
18 reps total (432kilos moved)

-= Metabolic Pairings (Supersets) =-
24kg Goblet Squat 6 reps
24kg 1-Arm Rows 6 reps
repeat for 15min
9 sets total (3888 kilos moved)

-= Finishers =-
24kg 2H Swings (20:40) split
10 minutes with an average of 10.5 swings/ rep
105 swings total (2520 kilos moved)

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Total weight moved: 6840kg/15,079 pounds