Girevoy Sport – 16 Kilo Snatch Test

The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” ~ Tom Bodett

Hgirevoy sport kettlebell fitness instruction novato californiaow To Take A Test

And boy, did I learn something.

Namely, my grip strength needs improvement.

I picked up a new toy today.  Something to help me in the leg strength department.  After getting our Federal tax refund, Mrs. Lane and I went to Sports Authority this past weekend to get some new kicks.

We ended up finding a couple pairs on clearance for her and a new pair for me, and all told, spent a bit over $200.  After bagging our loot, the clerk hands us a $50 gift card and explains a promotion that gives you back $25 for each $100 you spend.

Not being one to look a gift horse in the mouth, I grabbed the card and ran out of the store before he could take it back.

Today I went back to the store and picked up my new gizmo.  From Lifeline USA the portable power jumper…

I’ve been meaning to get one of these for a long time, and this was the perfect opportunity as the $50 covered all but the tax.

It comes with a DVD by Jon Hinds, explaining the different exercises and workout routines to use to increase one’s leg strength and jumping ability.  As leg strength and endurance is crucial to success in the jerk and longcycle, I figure that the ppj can be a great assistance exercise to add to my training.

It’s Assistance Work, So…

After playing around with the jumper, I had some time to kill, so I decided to test myself with a 10 minute snatch test with my 16 kilo kettlebell.  I set my sites on the Rank II numbers of 140 total reps, or 70 each side.

I set up my Gymboss timer for 4 second intervals and my laptop’s online timer for 10 minutes.

As I began (on my right side) I paused at the lockout and stayed pretty much with the 4 second interval, yet still finishing the first 70 reps at about the 4:30 mark (a little fast).  I then switched hands and started my countdown from 70 with my left side.  While my breathing was ok, my grip strength was pretty well taxed after the first 50 reps.  I had a couple minutes left for the final 20 and I needed it all.  However, I found that by focusing on the thumb/index finger “ok” lock, I could also let my hip snap and traps pick up the slack as I finished my 70th rep with 1:40 to spare.

Lessons Learned

1)  Among others, pacing is important.  Unless of course, you have super-human strength and can go all-out for 10 minutes.  I’m still impressed with the men and women lifting MS and CMS with the big kettlebells.  This stuff is hard work!

2)  Grip strength is important.  My left hand/forearm was done.  Toast.  Luckily I completed the set without losing control of the bell, but I need to work on this.

3)  The WKC fitness protocol works!  I haven’t been training the snatch specifically, but working on the 1/2 snatch has given me a good foundation, along with the other lifts for being able to hit the numbers I did.  However it’s clear that I’m going to have to do more dedicated snatch and jerk work to be able to pass the rank testing in July.

Still, it’s a good benchmark and fun to see where I am after doing the fitness stuff for several weeks.

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