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Old 04-20-2007, 06:52 AM   #1
Brian Amundsen
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I'm fairly new to kettlebelling as I've been a competitive strongman competitor for the last 7 years. I have been using them in conjuction with my typical training for mainly extra workouts 3-5 times a week.

The 10 minute snatch test has kind of intrigued me and I'm interested to push towards 200 reps or more as a side goal to my normal lifting. I have 2 53 lbers and that is all, but I do have numerous bands, weights, chains, strongman equipment at my disposal.

How would you guys and gals set up a 4-6 week training cycle for this goal?
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Old 04-20-2007, 02:02 PM   #2
Andy Shirley
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Kelly Moore has her Training Log online over on the CF boards. She is training specifically for the 10 minute test.
http://www.crossfit.com/discus/messa...054/33947.html

Maybe some ideas there?
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Old 04-20-2007, 02:27 PM   #3
Greg Everett
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Not to sound fececious, but I would KB snatch for 10 min... It's a very specific repetitive movement and practice will allow you to improve moveme nt economy and reduce the effort required for each rep. It will also help condition the hands, which will be abused pretty well. You can also experiment with work-rest strategies.

I would also add snatches and swings with a heavier bell.
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Old 04-20-2007, 11:53 PM   #4
Craig Cooper
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what's a good score?
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Old 04-22-2007, 12:45 PM   #5
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record is 250 or something i think
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Old 04-22-2007, 01:51 PM   #6
Kelly Moore
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Brian,

I'm training for GS....you are only permitted one hand switch and you can't set the bell down. The SSST is much different.

Here is the link to SSST results: http://www.fitnessyoucanuse.com/SSST.html

Kelly
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Old 04-22-2007, 03:00 PM   #7
Brian Amundsen
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Quote:
Originally Posted by Kelly Moore View Post
Brian,

I'm training for GS....you are only permitted one hand switch and you can't set the bell down. The SSST is much different.

Here is the link to SSST results: http://www.fitnessyoucanuse.com/SSST.html

Kelly

Thanks Kelly.

I knew there was a difference but I wasn't sure what, so now I know. I believe 275 is the record for the SSST.

Kelly what would you change from the GS to SSST training? Also do you have any tips on hand care?
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Old 04-22-2007, 05:20 PM   #8
Nathan Stanley
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Quote:
Originally Posted by Brian Amundsen View Post
Thanks Kelly.

I knew there was a difference but I wasn't sure what, so now I know. I believe 275 is the record for the SSST.

Kelly what would you change from the GS to SSST training? Also do you have any tips on hand care?
For the SSST you want to minimize the time you use switching hands. Jared, who I believe has the record in the SSST switches hands on the way down w/out the extra swing which wastes time. To do so, on the down swing, place one hand on top of the other (baseball bat style) and when you reach the bottom of the swing, let go w/ the hand you're transfering from.

I think he starts out w/ 25 per hand and then switches hands every 10 after that. I may be wrong. Search his posts on DD and you can read what he says.

As far as hand care, proper technique takes care of almost all this for me. I did ETK, et al, last summer and tore my hands up and that was with only one day of snatching a week (the rest were swings). I just completed 5 days straight of snatching (6 min sets, 1 hand switch) where I avg. about 100 snatches total (trying to keep a 16 per min pace). I have ZERO callus tears because I corkscrew on the way down. I do file them down, but rarely. For the SSST its not really neccesary to use a good technical snatch, but in order to train effectively, I'd say at least mastering the corkscrew on the way down is essential.

Depending on where you live, you can find someone w/ AKC exposure and I'm sure they can help you out. Also a search on google video of Valery Federenko will get you some good videos to study. Good luck.
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Old 04-22-2007, 07:17 PM   #9
Brian Amundsen
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Thanks Nathan.

I just ran thru my first 10 minutes and ended with 134 without killing myself too badly. I should've taken less large rests and I would've been very near 160, I believe.

When I got done I noticed I took a chunk out of my left hand. I'll research the corkscrew. 27 1/2 reps per minute average is pretty nuts, I did 22 per hand the first 2 minutes.
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