How to KILL the SSST (Secret Service Snatch Test)

[truckie16]

Count me in for both ways can work. I attempted my first SSST a few weeks ago after having done VWC for about a month. I hit 199. I had, at that time, never touched a 32kg bell. Since then, I have picked up a 32kg and can definitley see your point on the 24kg now seeming lighter, much lighter.

[Petar Popara Crni]

Also, there is a diference between 24kg and 16kg snatch technique. When lowering the 16kg in VWC protokol you need to be fast (15:15 protokol 9 reps), so you do it over the fist, while lowering 24kg without haste can be done from the side whitch is a good way to save energy while trying to do 200 snatches in 10 minutes.

[JSStevensRKC]

Originally Posted by Chris Fleming

And there you have it: train with a heavier bell and the 24 kilo will be an easier thing to snatch. Been training this way, and am surprised at the amount of people who think that higher numbers can be reached by training hard with a smaller bell.

For months I struggled to pass the SSST. I was stuck in the 180s and just could not break through.

I trained using Kenneth Jays 15:15 protocol with a 16kg. I only performed this protocol once a week. It took me one month to hit 40 minutes @ 8 reps.

After one month of VWC I took the SSST with the 24kg and achieved 225 reps. In only a month I had improved my 24kg SSST score by approx 40 reps training VWC with a 16kg.

[Chris Fleming]

Guys, guys, again, before you get your panties all bunched up, look at what I was talking about. I was talking about the HIGHER numbers in the SSST. Like being able to score over 300. As a result of doing VWC with a 16 kilo. I have no doubt that the intense workout will help for passing the test and/or breaking a barrier, but again, I say the jury is still out on what it will do for someone who is already doing over 250.

[0311bravo]

Originally Posted by Chris Fleming

Guys, guys, again, before you get your panties all bunched up, look at what I was talking about. I was talking about the HIGHER numbers in the SSST. Like being able to score over 300. As a result of doing VWC with a 16 kilo. I have no doubt that the intense workout will help for passing the test and/or breaking a barrier, but again, I say the jury is still out on what it will do for someone who is already doing over 250.

We don't wear panties, and being disrespectful isn't going to get you far.
What you fail to understand is that no one is getting over 250 (maybe 260) reps with good form. Jared Savik is one of the top guys in the world, and if he could have taken it over 275 by now he would have. I've seen people go damn fast, but not seen anyone go over 125-130 reps in 5 minutes with a solid lockout and proper mechanics. At a certain point it's not about your strength level, it's just about how fast you can move the bell, and there is a wall to be hit.
I agree that it's questionable what VWC will do for the SEVEN PEOPLE IN THE WORLD going over 250 reps, but fortunately for the other 99.9% of us that isn't a problem.
By the time you hit 250 reps in 10 minutes it's time to move to the 32 kg. anyway.
The jury's not out, it's in. You just don't know it.

[Chris Fleming]

Originally Posted by 0311bravo

We don't wear panties, and being disrespectful isn't going to get you far.
What you fail to understand is that no one is getting over 250 (maybe 260) reps with good form. Jared Savik is one of the top guys in the world, and if he could have taken it over 275 by now he would have. I've seen people go damn fast, but not seen anyone go over 125-130 reps in 5 minutes with a solid lockout and proper mechanics. At a certain point it's not about your strength level, it's just about how fast you can move the bell, and there is a wall to be hit.
I agree that it's questionable what VWC will do for the SEVEN PEOPLE IN THE WORLD going over 250 reps, but fortunately for the other 99.9% of us that isn't a problem.
By the time you hit 250 reps in 10 minutes it's time to move to the 32 kg. anyway.
The jury's not out, it's in. You just don't know it.

So you're saying that Savik and others are doing so with bad form? Hmm...in one breath you say that they are elite and the next they are doing so with bad form. You are right, I fail to understand this.

Another thing I don't get is that if you are already able to do something over 200, and 250 starts to put you in bad form territory, then what was the point of even doing VWC in the first place? Considering that people were passing the SSST long before this book came out, and by your own words there is a very defined limit, then what was the point in creating a protocol designed to reach higher numbers on the SSST? You are not making much sense here.

[0311bravo]

VWC wasn't designed to specifically up your SSST numbers, that's just one effect. I'm not contradicting myself, Savik is an exception to this because he is in a class by himself. You'll always have people who can do what others can not. I think if you spent more time listening and less time trying to come up with an argument you might understand what I'm saying.

[Stephen]

Originally Posted by 0311bravo

VWC wasn't designed to specifically up your SSST numbers, that's just one effect. I'm not contradicting myself, Savik is an exception to this because he is in a class by himself. You'll always have people who can do what others can not. I think if you spent more time listening and less time trying to come up with an argument you might understand what I'm saying.

Amen to that on a whole world of different issues. VWC works. If a person hasn't done it they fail to qualify to debate anything in regards to it because they have no knowledge of the matter. Strength, like health is not an intellectual debate. It's a state of being. And seriously if someone can do 250 reps with a 24kg bell in 10 minutes they need to go heavier. What would be the point of trying to get more reps into a 10 minute period exactly? And again this is talking about a small handful of people in the world. Such exceptions don't disprove the rule.


Stephen

[Chris Fleming]

Originally Posted by 0311bravo

VWC wasn't designed to specifically up your SSST numbers, that's just one effect. I'm not contradicting myself, Savik is an exception to this because he is in a class by himself. You'll always have people who can do what others can not. I think if you spent more time listening and less time trying to come up with an argument you might understand what I'm saying.

So you're saying that Savik and the other "7 people in the world" are able to above 250 in good form, just everyone else who tries will do so in bad form?

[0311bravo]

Originally Posted by Stephen

Amen to that on a whole world of different issues. VWC works. If a person hasn't done it they fail to qualify to debate anything in regards to it because they have no knowledge of the matter. Strength, like health is not an intellectual debate. It's a state of being. And seriously if someone can do 250 reps with a 24kg bell in 10 minutes they need to go heavier. What would be the point of trying to get more reps into a 10 minute period exactly? And again this is talking about a small handful of people in the world. Such exceptions don't disprove the rule.


Stephen

That pretty much sums it up for me.