Tuesday, July 11, 2006

How fast can you snatch a 35# KB 100 times?

Did a two-stage KB workout today. Part one was Dead Hang Cleans and Presses, Strict Military Presses and Pull Ups. Part two was doing some high rep snatches with a 1 pood (35#) ketlebell.

After reading Pavel's new book "Enter the Kettlebell", I am building up (albeit slowly and cautiously) to the Rites of Passage, which are 200 snatches with a 1.5 pood (53#) kettlebell in 10 minutes, and cleaning and pressing a KB that is 1/2 your bodyweight. I've done 170 reps in 10 minutes, and I've push pressed the Beast (a 106# KB) which is just under 1/2 my bodyweight (about 225-230#). Part of my plan is that by training to snatch 200 reps, I will lose 15-20#s, thereby making the Beast 1/2 my bodyweight.

The last pressing w/o I did (7/4) left my right shoulder a little "tender", probably from pressing the 88# KB without enough tension. Probably need to work on some "loaded cleans" to work on generating the correct tension in my shoulder girdle before pressing.

Dead Hang Clean and Press, 53# kb, 5 R+5L
Military Press, 53# kb, 10 R + 10 L
Dead Hang Pull Ups, BW, 5 reps
(Repeat this cycle of three exercises)
Dead Hang C & P, 70# kb, 4 R + 4 L
Military Press, 70# kb, 4 R + 4 L
Dead Hang Pull Ups, BW, 5 reps
(Repeat this cycle of three exercise)

These 12 sets took 12 minutes. Took a 3 minute rest and got readt to snatch the 1 pood 100 times as fast as I could. I've done this before, and have done it in about 3 minutes 30 seconds, going 25 reps each hand before switching. Put on my Heart Rate monitor and started....

20 R, 20 L, 20 R, 20 L, 10 R, 10 L = 100 reps in 3:17 Ending HR 171 (96% of MAX)

walk around for 1:43 (let HR fall to 120) and did another 100 reps.

20 R, 20 L, 15 R, 15 L, 15 R, 15L = 100 reps in 3:10 Ending HR 181 (101% of MAX)

Tried a different rep scheme, and it seemed to pay off. Was able to keep the pace fast all the way to the end. During the second set of 20 reps in my first test, I lost a little "zip" in my grip, so I couldn't pull as quickly. 15 rep sets worked well for now. Eventually I see doing a set of 30 and then 20 with each hand as the quickest.

I think it is important to have some "Benchmark" workouts, so you can keep track of how "fit" you are, not just have a few maximal lift numbers, which only indicates your stength level. This idea has been used a lot by CrossFit (www.crossfit.com) which has a myriad of named workouts which you do every 30-90 days. You compare your time and/or weight(s) used and you can track your progress. Have been trying to develop my own kettlebell "Benchmark Workouts", and the 100 Rep Snatch Test (eventually with the 53#) will be a good one. I've done about 112 reps in 5 minutes with a 53# kb a while ago, so after doing the 100 rep test with a 44# kb, I'll give it a go with the 53# kb.

2 Comments:

Blogger Mark Reifkind said...

updates please!

9:13 PM  
Blogger Coach Stanley said...

Tom, love the blog. Keep posting stuff. I've just started the ETK rights of passage myself and I'm hoping that the Beast will be half my bodyweight by the time I'm done. We're going to have to get you over here in Central Oregon soon.

9:18 PM  

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