The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 8 of 8
  1. #1
    Dorian.Strife is offline Member
    Join Date
    Sep 2009
    Location
    Italy
    Posts
    49

    Default RoP and Snatch Test training

    Hi To the party!
    A brief question...
    I'm doing the RoP and right now I'm working up to 5 ladders/ 5 repetitions with a homemade 28 Kg kettlebell (a 24 with two 2 kg discs sticked on the sides )
    and I'd like to add the Brett Jones preparation for the snatch test

    Day one: Heavy One Arm Swing
    32 kg One arm swing x 10 min - Goal of 10+10 x 8 sets
    Day two - 24 kg Snatches Density Training = certain number of reps at the beginning of a minute then rest till the start of the next minute and repeat
    5+5 x 15 minutes
    6+6 x 13 minutes
    7+7 x 12 minutes
    8+8 x 10 minutes
    9+9 x 9 minutes
    10+10 x 7 minutes
    Stay with a workout until it is “easy” then progress to the next step/level
    at 10+10 x 7 minutes you will have passed the snatch test + 2 extra minutes
    This means 40-45 seconds of snatches with 15-20 seconds to set the KB down and shake it off and recover.
    Why 2 extra minutes?
    Because you should go into your RKC knowing that you OWN the Snatch test.
    Day 3 - 16 kg Snatches
    16 kg snatches x 10-15 minutes
    Higher number of snatches (20-30) per arm will build more grip endurance, condition the skin on the hands, and give you a day of volume without beating you up.

    So, here's the question: How can I "melt" them together?
    I was thinking to do snatch density training on the RoP heavy day, the heavy one arm swing on the medium day and skipping the 16 kg snatches, doing instead swings.
    What do you think about it?
    Thanks for helping!

    See ya and have a good day!

  2. #2
    SPH-NW is offline Senior Member
    Join Date
    Dec 2011
    Location
    Tacoma, WA
    Posts
    133

    Default

    Sorry I misread your post initially. But all in all It looks like a great plan. It looks like you already organized it In to a heavy medium and light day.
    Or another option is to do what you have labeled as the "day two" do that on your "light C&P" day. Then do some more swings instead of the snatches using your "Day three" plan on your "Medium C&P" day.

    Sam
    Last edited by SPH-NW; 11-05-2012 at 09:32 AM.

  3. #3
    Andrea DuCane RKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    181

    Default

    Yes, I think it's fine to drop the 16kg snatches, believe me you'll be getting plenty of grip work on those heavy swings.

  4. #4
    Dorian.Strife is offline Member
    Join Date
    Sep 2009
    Location
    Italy
    Posts
    49

    Default

    Thanks for the answers!
    I thought a different solution. Since a didn't snatch from about some months, I'd like to start again with the 16 kg just to refine the technique and the groove. So I will use the same program but I will snatch on the first variety day and do heavy swing on the light day :

    heavy day - press
    1st variety day - snatch
    medium day - press
    2nd variety day - tgu and others
    light day - press and heavy swing
    rest
    rest.

    Cause I'm quite near to press the 32 kg for reps so I'd like to rest fresh the more is possible and also because my heavy day press practice last about 1 hour and it's demanding for my grip and my shoulders and arms.
    It's a mix of the brett jones program and a steve freides advice. Well, let's experiment with it

  5. #5
    danfaz is offline Senior Member
    Join Date
    Oct 2009
    Location
    Carson City, NV
    Posts
    803

    Default

    I know ever person is different, but honestly, if you just follow the ROP as written, you will get the snatch test.

  6. #6
    Dorian.Strife is offline Member
    Join Date
    Sep 2009
    Location
    Italy
    Posts
    49

    Default

    yes but in the ETK book i written to do snatches on the light day and at 50% of the best.
    Well, thinking about it it's quite the same I'm asking before
    It's just another solution that I didn't think about of

  7. #7
    TheViking is offline Junior Member
    Join Date
    Oct 2011
    Location
    Beijing, China
    Posts
    13

    Default

    where do you find "Brett Jones preparation for the snatch test" i can only find his prep for rkc weekend. but i read about his snatch prep anyone have a link or a book its in??
    Chris Veilegaard, HKC
    Beijing, China
    http://BJKB.webs.com/

  8. #8
    Dorian.Strife is offline Member
    Join Date
    Sep 2009
    Location
    Italy
    Posts
    49

    Default

    I searched on google and it show me this:
    http://kettlebellcourses.com.au/2012...t-brett-jones/
    That's where I took the advices from
    enjoy!

    (sorry for the delay)

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close