John’s Ramblings

I have signed up for the RKC certification in February.  In addition to it being 3 full days of instruction interspersed with physical exercise, there are two physical tests that one must pass in order to be certified:

Snatch Test: perform 100 snatches of a prescribed weight (for my size/age, it’s 20kg/44 lbs) in 5 minutes, and

Grad Test: In a Tabata interval cadence (20 seconds work/10 seconds rest), go 100 yards alternating the work periods between walking see-saw kettlebell presses (2 x 24kg/55 lb bells) and two-handed 1 kettlebell swings.

Tuesday I decided to use my workout time to attempt the Snatch Test.  I wanted to gauge how far I have to come before the February Cert.  I was a little anxious about what my result would be, but I managed to get in 90 reps in 5 minutes.  Better than I had hoped for, but I imagine that 2 more reps per minute is going to take some work.

I’m still nursing sore lats this morning from Monday’s negative chinups, so I’m going to try to work those in tomorrow.  Maybe VO2 Max work later today to take the chill off.

Tags: exercise, kettlebell, RKC, workout

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