New RKC Snatch Test

I wanted to try the New RKC Snatch Test. So I opted to trade my heavy MVO2 day with the new snatch test. 

• At 146.2 pounds
  
• In Google Type "146.2 pounds in kg"
  
• Google returns "146.2 pounds = 66.3152045 kilograms"
  
• 10 Reps at top of very 30 secs (Pace is for 100 in 5 minutes)
  
• Typically finish 10 reps in 23 seconds
  
• Finnished 70 reps in 3:23
  

My cadence was at the 100 reps in 5 minutes. But I was pretty spent just passing my requirements. I wasn't mentally prepped to go the whole 5 minutes.

I think I can probably add 5 reps per week. I would like to do the "heavy weight" 100 reps.

But it's nice to know I would still pass. My candence was much faster than I needed to make my requirements, but this is the candence I would like to hit for the SSST.

Perhaps the weight Scaled SSST (SSSST) could be 2 reps per kg of girevik in 10 minutes.

So I don't know which would be better

1. Keep the cadence and train to extend to 20 sets (making the SSST)
   
2. Fix at 20 sets upping the candence until I hit 132 in 10 minutes (SSSST)
   
3. Alternate every week between 1 & 2
   

I'm leaning towards #3. The SSSST, can be a mile stone on the way to  SSST. My guess is that the slower paced #2 will reach the goals first.

50 Sets Heavy MVO2

A couple weeks ago, I mixed the (old) RKC Snatch Test Rules (one hand switch, no putting down the bell) with the SSST goals. Well there is a New RKC Snatch Test that goes into effect starting February 2009. It fits in well with the SSST. It essentially is the SSST for 5 minutes instead of 10 minutes.

Each week, I've been doing one high speed 16kg MVO2 session, and one medium speed 24 kg session.  I found out about the test change out after this morning's "heavy" MVO2. The 24 kg 15:15 should be good conditioning for the new test rules

Today I hit a PR w/ 50 set of 5 reps 15:15 with the 24 kg.

Snatch Verification

RKC Snatch Test with two days left: 24L, 24R at 145.7 pounds.

Iron and Steel

Sheryl and I Celebrated our 11th "Steel" anniversary at the Huntington Hilton. It was a very nice room walking distance from my sister's place, where we left the girls.


We got to see Iron Man. When I was very excited when I heard Robert Downey Jr. It was perfect casting. Creative genius with chemical dependency problems. I don't know if it was acting or more of an autobiographical metaphor. I felt it was one of the best Marvel adaptations--though I could have done without some of the overly cartoonish prat falls. (They were funny but, Stark should have been more injured by them)


So at 7:30 this morning I walked the 24 kg about 1/4 mile down to the beach in "solidarity" with the KBLA crew. After reading Steve Friedes "Party Line for Passing the RKC Snatch Test" article I decided I would do:
4 sets of 12L 12R.

This worked well as my 4th set was one of my strongest. I got the timing down good for the hip pop. It felt so good I had to get at least a hundred in so I did one last set of 4L, 4R = 104.

Back to RKC Requirements

OK back to an ugly 50 RKC Snatch test total.
26 Left, 24 Right.

Two were probably too ugly to count so that leave me with the required 48.

This last week showed me that even though I made my snatch numbers on 3 occasions,
I cannot coast to August 1st. If I don't keep my numbers up, then they will slide down.

Three times a week I need to do snatches for volume. Doing 80+ with the 16kg two times is
fine, but low volume with the 32 kg doesn't seem to help with 24 kg totals.
To be of use for the August snatch test, I probably need to hit at least 24 total with the 32 kg. the 32 is a fun change but I an not at the point where I can use if for volume (yet).