7 Minute Kb Snatch Workout

So, last week I told you about a goal-specific training protocol recommended to me by RKC II Cecilia Tom. The basic premise is that since I need to be ready to do 100 kb snatches with a 53lb. kettlebell in 5:00, I need to train myself to withstand that kind of intensity. It makes perfect sense now that I think  about it.

The prescription calls for starting with 6 snatches ever 30 seconds for 7 minutes, eventually scaling back to 5:00 to meet the goal.. However, I’m using a 55lb. kettlebell instead of 53, and I found on my first attempt that I couldn’t do 6. I started with 4 every 30 seconds, instead, but only for the first 3 days. The next two days, I did 5 reps, until I built up to 6, which is my standard for this week. Each week, I need to be able to add another rep per 30 seconds until I’m doing 10 reps, which is 20 per minute, and equals 100 per 5:00…exactly the goal of the RKC Snatch Test.

So, after the first week how do I like this training program? In a word: HATE. Seriously, who could imagine that a 7 minute workout could be SO brutal? My lungs absolutely hate me, and my legs are left quivering after each session. But, I’m definitely feeling improvement. Really. Each time, I feel less and less like puking, which has to be a good sign, right?

In addition to snatching literally everyday, the Evil, Twisted, Super-Strong Asian also wants me to develop a more powerful hip snap by doing single arm swings with a super heavy kettlebell. So what did I do? I went out and bought a 36kg (80lb.) bell. Supposedly, I need to be able to swing this thing to eye level. It makes complete sense: if you can swing an 80lb. bell to eye level, you should easily be able to swing a 53lb. one overhead. But since I’ve never even attempted a 2 hand swing at this weight, I think eye-level 1 arm swings might be a longer term goal than a shorter term one. I’ll be happy if I can do it by the time RKC rolls around at the end of April.

It’s weird, as much as I hate this training regimen,  I know it’s working. Yes, I’m tired and sore more than ever, but at the same time, I can feel my movements getting more efficient and my body getting stronger. Just have to keep it up, remain dedicated, and know that it’ll all be over soon. This too shall pass.

Swing hard and bring it!

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