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  1. #1
    TheMerryPup is offline Member
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    Aug 2011
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    NY
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    Default RKC Snatch test rep scheme - success!

    I'll let you guys know up front that I'm not an RKC and I don't foresee going for it in the future, (no desire to teach). I just do kettlebells and bodyweight stuff to keep fit and stay healthy but I like challenges and the snatch test was something for me to shoot for.

    Anyway, today I completed it in 4:55 with my DD 24kg bell. I tried it about 6 weeks ago and came in at 5:06. In that attempt I didn't put the bell down but I was doing the regular hand to hand switch.

    Two things different this time. 1) I used Dave Whitley's speed switch for snatches. See that here:

    http://www.youtube.com/watch?v=_XAehKPd-HU

    2) I used a different rep scheme. I thought up and down the ladder would work better for me so I tried this: 7-8-9-8-7-6-5

    Of course that's per hand so 7L 7R then 8L 8R etc.

    This worked great for me. I found it motivating to have one fewer to do per set on the way down.

    In the interest of full disclosure I didn't have it mentally to go through non stop today. After the 7's I put the bell down and took a 10-15 second breather before picking it up to finish.

    Anyway, I'm happy with the result. Especially since I haven't been doing any specific snatch training for the past 6 weeks. Later in the fall I want to be able to go through non stop and get my time down.

  2. #2
    sunstreaker is offline Member
    Join Date
    Nov 2009
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    Default

    Good job!!

    its also interesting to hear someone not use 10s as a minimum to complete the snatch test..

    My best time was 4:54 but I did 10/10x3 5/5x4

  3. #3
    TheMerryPup is offline Member
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    Aug 2011
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    NY
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    Default

    Thanks! I want to try a similar scheme when I attempt the SSST. My idea is this:

    7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 = 100 (x 2) for 200 reps

    Eventually I'd like to be able to do these tests with larger numbers per hand but right now that's too taxing for me. Doing it this way spreads the load between sides in a way I can handle right now. Well, I haven't attempted the SSST yet so I can't say I can handle THAT one yet.

    Right now my stats are:

    Height: 5' 11"
    Weight: 183 lbs
    Age: 53

    I want to attempt the SSST late next month before I turn 54. 53 lbs and all that.

  4. #4
    David Whitley, RKC Guest

    Default

    Quote Originally Posted by TheMerryPup View Post
    I'll let you guys know up front that I'm not an RKC and I don't foresee going for it in the future, (no desire to teach). I just do kettlebells and bodyweight stuff to keep fit and stay healthy but I like challenges and the snatch test was something for me to shoot for.

    Anyway, today I completed it in 4:55 with my DD 24kg bell. I tried it about 6 weeks ago and came in at 5:06. In that attempt I didn't put the bell down but I was doing the regular hand to hand switch.

    Two things different this time. 1) I used Dave Whitley's speed switch for snatches. See that here:

    http://www.youtube.com/watch?v=_XAehKPd-HU

    2) I used a different rep scheme. I thought up and down the ladder would work better for me so I tried this: 7-8-9-8-7-6-5

    Of course that's per hand so 7L 7R then 8L 8R etc.

    This worked great for me. I found it motivating to have one fewer to do per set on the way down.

    In the interest of full disclosure I didn't have it mentally to go through non stop today. After the 7's I put the bell down and took a 10-15 second breather before picking it up to finish.

    Anyway, I'm happy with the result. Especially since I haven't been doing any specific snatch training for the past 6 weeks. Later in the fall I want to be able to go through non stop and get my time down.
    Glad it helped. Having to count distracts me, but if it worked for you, that's awesome!

  5. #5
    MilkManX is offline Member
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    Mar 2012
    Location
    Tucson AZ USA
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    Default

    I did 200 with the 16kg this morning using the 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 pyramid.

    Makes it a bit easier but lots of hand switches. I may try another rep scheme. I do better if I get big reps out of the way earlier!

  6. #6
    TheMerryPup is offline Member
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    Aug 2011
    Location
    NY
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    Default

    Outstanding MilkManX! I might do a test run a week or two before I attempt the SSST with the 16 or 20kg bell.

    And Mr. Whitley sir, bow.gif

  7. #7
    MilkManX is offline Member
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    Mar 2012
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    Tucson AZ USA
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    Default

    Yeah Dave always has the good tips. Thanks!!

  8. #8
    faizalenu is offline Senior Member
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    Nov 2008
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    Tampa, FL
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    Default

    Quote Originally Posted by TheMerryPup View Post
    I'll let you guys know up front that I'm not an RKC and I don't foresee going for it in the future, (no desire to teach). I just do kettlebells and bodyweight stuff to keep fit and stay healthy but I like challenges and the snatch test was something for me to shoot for.

    Anyway, today I completed it in 4:55 with my DD 24kg bell. I tried it about 6 weeks ago and came in at 5:06. In that attempt I didn't put the bell down but I was doing the regular hand to hand switch.

    Two things different this time. 1) I used Dave Whitley's speed switch for snatches. See that here:

    http://www.youtube.com/watch?v=_XAehKPd-HU

    2) I used a different rep scheme. I thought up and down the ladder would work better for me so I tried this: 7-8-9-8-7-6-5

    Of course that's per hand so 7L 7R then 8L 8R etc.

    This worked great for me. I found it motivating to have one fewer to do per set on the way down.

    In the interest of full disclosure I didn't have it mentally to go through non stop today. After the 7's I put the bell down and took a 10-15 second breather before picking it up to finish.

    Anyway, I'm happy with the result. Especially since I haven't been doing any specific snatch training for the past 6 weeks. Later in the fall I want to be able to go through non stop and get my time down.
    Really, the only thing that matters is keeping the bell up in the air. Why switch when you don't have to. Two mistakes a lot of people make:
    * Don't assume that the reps have to be identical with each hand (e.g. Feel free to start with something like 15R/10L if you are better snatching on your right side).
    * Don't switch unless the bell is slowing down. I think for time, bang out twoo long sets at the beginning, then just keep the bell in the air.
    * Rest at the top. AT the RKC you had to be motionless at the top. I only had 3 hand switches (at 35, 70, and 85) and wasn't even breathing hard. Think of the snatch test as a series of singles.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  9. #9
    TheMerryPup is offline Member
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    Aug 2011
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    NY
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    Default

    Thanks for the tips Faizal! You said:

    Quote Originally Posted by faizalenu View Post
    Why switch when you don't have to.
    Right now I have to. I don't think I could go through the full 5 minutes if I fatigue myself during the first 'sets' per arm. But working toward more endurance in that regard is something I'll be training for.

    Quote Originally Posted by faizalenu View Post
    Don't assume that the reps have to be identical with each hand. . .
    I guess not, and I am stronger with my right as opposed to my left. But I like the symmetry of matching reps per side with a predetermined scheme. This way I know where I am and I find the diminishing reps per set a motivator to keep going.

    Thanks again, Faizal!

  10. #10
    sunstreaker is offline Member
    Join Date
    Nov 2009
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    87

    Default

    I always wondered about resting at the top if it was more beneficial than putting the bell down.. sorry for the ignorant question

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