2/16/08

TEST DAY
The last times I tested myself I score 44 snatches with a 54lb KB. That was 8 reps short of the RKC minimum.

Warm-up with light Kettbell (35lb)

• Pumps
• Halos
• Getups
• Clean & Presses

Snatch Test
The goal for a 165lb man is to snatch a 24kg Kettlbell 52 times without rest. I am allowed to switch hands once without setting the Kettlebell down. My cousin John worked out with me and counted my reps.

• 24kg/ 54 lb Kettlebell: 26 snatches with each arm.
  Total = 52 Snatches!
  I've hit my "numbers" nearly 4-months before the RKC certification!
  I was tired. My grip was shaky but I felt surprised that I had so much energy left. I decided to do it again with a heavier weight.
• 32kg / 70lb Kettlebell: 15 snatches with each arm, no rest, switch hands only once. Total = 30 snatches with a 70lb KB!

Cool Down

• Walking Presses with 50lb KBs
• Walking with Cleaned 50lb KBs in the rack position.