To get an RKC certification one of the things you do is snatch 100 reps in 5 minutes. At my bodyweight I need to snatch with 24 kg.
At my current level I can snatch 16 kg X 20-30 times max before my grip and shoulders give out completely.
I’m swinging hard style a total of 70-80 reps in 8 minutes before my abs give out. After that I seem to lose my strength to give a hard contraction with my abs and glutes.
So I cannot even comprehend how to snatch 24 kg X 100 reps
To all the RKC guys here, what level did you start at and how long did it take you to hit those targets?
My best set ever is 50 reps with 24 kg with a one hand switch. This took me maybe a little over 2 minutes (all reps were non stop). Now training with 16 kg and best set with a one hand switch is 70 reps and 140 reps in 10 minutes with multiple hand switches. For a guy like me as far as poundage goes, 24 kg feels alot easier. The reps kill me. But anyway…
Don’t be too hard on yourself. People easily trivialize a challenge like this and make it sound so easy. Also big milestones like 200 reps in the secret service snatch test can become some kind of baseline of conditioning in people’s minds which of course is totally ridiculous. Every one of those guys who snatch take it very seriously and it’s not easy for anyone.
My own training is very monotonous because I think it suits me and it works. I don’t think about intensity or any of that stuff, I just go after the volume and increase it every month. Now I do 15 reps (16 kg) with both arms for 30 total reps, 5-15 sets per day, about 3 times a week. Quite hard sets but when they are longer I don’t have to do so many. I won’t increase this set length until I’m very comfortable with it. My problem area is my upper back. It fatigues like heck. Everything else is good.
I have couple of questions for you, if you could answer them:
-Have you snatched the 24 kg, in any shape or form?
-How is your press? I think that for a safe and productive snatching the lifter should be able to press the bell for about 15 reps.
-How is your snatch training in general? How often do you do it etc.
Sorry for the late late reply.
Was very busy and couldnt log onto T Nation for a while.
Anyways
[quote]Wrah wrote:
My problem area is my upper back. It fatigues like heck. Everything else is good.[/quote]
Yeah- me too. In my case it isn’t fatigued as much as it’s pumped. My back is much much thicker now than before.
[quote]Wrah wrote:
-Have you snatched the 24 kg, in any shape or form?[/quote]
Yes- but awkwardly and they were more of a power snatch- with a knee dip.
[quote]Wrah wrote:
-How is your press? I think that for a safe and productive snatching the lifter should be able to press the bell for about 15 reps.[/quote]
I can press the 24 for 5-6 reps.
With a dumbbell I can press 55lbs for 10 reps with 1 arm. However the ROM starts from my ear level.
[quote]Wrah wrote:
-How is your snatch training in general? How often do you do it etc.[/quote]
[/quote]
No snatch training as yet. I’m just swinging.
I have a variety of articles over at my site on how to approach training for the snatch test - just google RKC snatch test made easy and you should find it!
I am planning to come the States this summer. Just wonder what are the possibilities with this certificate. By the way, I can do those numbers, probably because I grew up with kettlebells around, but it takes quite a bit of sweat, not easy… but I prefer 72 lbs (32kg) Cheers
@Pat: I have seen some of your ther articles and videos- good stuff.
I also like your approach to the RKC test -as I’m currently on a strength training cycle.
I got to practice with competition KBs today! They are much easier from the 24kg that I have. The handle on my KB is twice as thick! The 16kg I have is also a little thicker than the competition KB.
I guess that’s one reason why I’m finding it so hard- not to say that RKC is easy! but still!!!
I am seeking my RKC within the year and one of the things that helped me with my snatches is VO2 max. Check out my site for more ways to help improve your bells with some conditioning complexes and mobility that will come soon.
[quote]caveman101 wrote:
what is it with you and asses?
(nice article btw)[/quote]
A metaphor, my good man, for the ignorance that has been bred throughout our society today by hokey fitness protocols promoted by say The Biggest Loser and Crossfit. My goal is to help the RKC community by promoting kettlebells to a wider audience. I’m also an aspiring HKC.
I won’t increase this set length until I’m very comfortable with it. My problem area is my upper back. It fatigues like heck. Everything else is good.