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  1. #1
    Imrahil56 is offline Senior Member
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    Default My snatch test results, old style and new style

    I made a post last week of my results when attempting the new snatch test. For my weight of 165 LBS, I needed to do 75 reps in 5 minutes, with unlimited hand switches. I did the 75 in 4:35. I was smoked for sure, my lungs were burning and it was a definite workout, but I passed in less time than I was allotted.

    I gave myself a few days off, as I'm in the middle of a back off week anyway and attempted to pass the test "old school" which for me was 52 reps, no time limit, and only one hand switch. I only made it to 48. I've only started snatching again 6 weeks ago, as I did about 8 weeks of PttP over the summer, with no snatching and only occasional swings, and then I tore my right labrum in August, which required me to do no snatches for a long time.

    As suspected, it was my grip that gave out. I was no where close to being as winded as when I passed the new snatch test last week.

    Anyway, I don't think anyone will be surprised by these results, but I wanted to share them as an actual example of the test results, from someone who has not passed the old test yet (although I would have by now if I had not been forced to take time off) and who has taken the new test.

    I'm going to keep my snatch training similar to what it is now, 5R 5L top of the minute snatches with the 24KG until I can do that for 20 minutes straight. But, once a week, I'll substitute 32KG high pulls to work my grip in preparation for the old test again. Something in me makes me want to pass the old test, just so I can say I did it.

  2. #2
    faizalenu is offline Senior Member
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    Default Way to put yourself out there....

    Good time on the 5 minute test...Also, keep this in mind that if you ever have 30 minutes for a workout, 7 minutes of getups and 5 minute test + shower are an excellent way to go.

    As far as the "old school" test, while your grip may have given out - it may not be the thing that you need to fix. That snatch test has a lot of different mini-skills involved, such as:
    * Snatch arc. A big arc taxes the grip much more than a tight one. Remedial exercise: Hang snatch
    * Hip Power. The more the power comes from your hips, the less work your hands have to do. High pulls
    Remedial exercises: Dead Snatches, Heavy Swings
    * Absorbing with hips, you more you absorb with the hips, the less you absorb with the grip. Remedial exercise: Hang snatch, KB Power Bomb
    * Corkscrew on downstroke -- this will help save your grip.

    ==> If you work some of these remedial exercises into your program, I bet you could easily get the numbers for TWO weight classes up. It is just how you put them together so that you build ALL of the skills without burning out.


    Also, in building your snatch training, I would recommend adding reps well before you get to 20 minutes. In fact, I don't see much use (other than volume light days) to do more than 12 minutes. I would suggest working up to 10L/10R top of minute for 10 minutes.

  3. #3
    Imrahil56 is offline Senior Member
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    Default Way to put yourself out there....

    Thx a lot Faiz.

  4. #4
    MKSchinabeck is offline Member
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    Default Way to put yourself out there....

    I would second the role for hang and dead snatches. Per Faizel's advice I worked them hard for a couple of months leading up to the Sept RKC. In my opinion, I think they helped prepare me for the test (74 reps for me).

  5. #5
    Aaron Friday is offline Senior Member
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    Default Way to put yourself out there....

    I'm a big fan of using the hang snatch when going for 24kg snatch goals (per Faizal). It made my technique more efficient.

    First step is to drop the 5/5 on-the-minute and go to 10-left or 10-right, alternating. For maximum reps, you want your grip, body, and wind to get tired at the same rate.

  6. #6
    MikeC in NZ RKC is offline Senior Member
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    Default Way to put yourself out there....

    Another good grip saver is to open the hand at the top and if you can use a hook grip.

    To train the grip ... farmers walk

    If you can get near 10L/10R in 10 minutes ie, 200 reps then the snatch test won't even be an issue.

    Personally I would do sets of 20 instead of 10/10 and swap each minute so the grip gets worked more (if you are training for the old test). When I was training for it i did it density training style and went up to 8 sets of 20 (ie double the target reps)but it took over 10 minutes for me thoughKettlebells in NZ

  7. #7
    bill1156 is offline Senior Member
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    Default Way to put yourself out there....

    Mike, your posts and the replies that follow, provide, IMHO, some of the most useful KB information here.

  8. #8
    4 Ranges, RKC is offline Senior Member
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    Default My snatch test results, old style and new style

    Nice work Mike. Very nice.

  9. #9
    Imrahil56 is offline Senior Member
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    Default Way to put yourself out there....

    Thx Bill. That's probably because I take all of my ego/pride out of my posts in acknowledgement that, even after a year of using these things, I'm still a noobie in my head.

    I still find that I do a lot of asking of information and not a lot of giving, but that will change some day.

  10. #10
    MikeC in NZ RKC is offline Senior Member
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    Default My snatch test results, old style and new style

    Thanks glad to contribute.

    Rolando, I have been offline for a few months so its good to see another Sept 07 grad still around. Doesn't seem like over a year ago.

    Cheers
    Mike

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