Friday Snatch Workout.

Today I didn't have much time but I needed to get my Snatch workout in. I warned up with a few swings then started my snatches. 10 sets of 20 (10L/10R) with 1 minute rest between sets. I felt good after my 8 set, so I decided I could do 10 sets. Until next week.....

More RKC Snatch Test Training.

Last week I started training for the RKC Snatch Test, 100 reps in five Minutes. I'm using a David Whitley's "How To Improve Your Secret Service Snatch Test Score" My first session was last Wednesday. I warmed up with 5 set of 10 swings with a 24kg bell. Rested before I started snatches. I did 6 sets of 20(10L/10R) with a 24kg bell with one minute rest between sets.

Today I felt good, so I warmed up with swing using a 32kg bell, but only 3 sets of 10. Took a rest before I got started. I picked up my 24kg bell to start my snatch workout. I completed 7 sets of 20 (10L/10R). I improved by one set. It felt good. I focused on locking out, waiting to releasing the lock out until the last possible second. Feet are rooted. Pulling the bell down and swing it back not down. Friday will be the my next training day. I will stay with the 7 set of 20 until the following week then move up to 8 sets and lower the rest time to 50 seconds between sets.

My goal is to re-test myself at the end of June to complete the RKC Snatch Test of 100 snatches in under five minutes.