Eleven o' clock Shadow

Alot of people are recording their manly attempts at the five minute RKC snatch test and ten minute S.S.S.T. snatch test lately. More power to them. But in the quest to hit the magic numbers that "will make you a man" the lockout position has slowly crept forward from high noon to 11 o' clock. A few degrees of seperation if you will. 80 to 85 degrees on the compass as opposed to the strict 90 degrees that is straight up and down vertical. The underside of the snatch arm never see's daylight at 80 degrees. It's easier fo sure but not right. It can be locked out alright but not vertical. It's not cheating per se' or is it? I say to all who post their videos, a snatch only counts if it's locked out, with your arm next to your head. If you can Barely see your locked out arm out of the corner of your eye, it is right. If you can see it plain as day, it doesn't count.

That being said, I'm working towards snatching for ten solid minutes without setting the kettlebell down. I'm using the SAID principle to achieve this lofty goal. Specific Adaptation to Imposed Demands.

I've tried Kenneth Jays protocols 36/36 and 15/15 but I personally think it's a pain in the rear to set down and pick up the kettlebell a million times. The last time I did it, my forearms were killing me. If I was to ignore the pain and forge ahead, I'm sure injury would ensue.

So I do like the Girevoy Sport competitors and do timed sets. I started with forty reps in a minute and a half. Twenty reps each hand with one hand switch. I'm slowly progressing up from there.

My current protocol is to do ten reps every thirty seconds. That's a pace that has wiggle room. I can rest in the lockout before changing hands or catch my breath before continuing to snatch.

I do more than is comfortable but always leave room for improvement and Gas in the tank. This isn't HIT. This is conditioning. The most overlooked aspect of training IMHO. To get through it, one must look upon the time under the bell as meditation. Also stand outside yourself and refine your technique and breathing pattern. I'm using the "two breathes" at the bottom of the snatch rep. My back doesn't mind this and it works well because your using momentum to help you breathe. At the top of the rep you breathe in while your chest is Open. That makes commensense. Why try to breathe when your diaphram is being squished?

I must go and prepare for my training today. I'm shooting for 100 reps in five minutes or so without setting the bell down.

I was rereading ETK and then my most recent (April2009) RKC manual. That's alot of information to digest. Then I stumbled upon Dan John's sample "repeatable" workout. It's meant to be used Everyday. It's meant to be used Everyday. I thought I'd repeat that because that's it's most important point. Just think how good you are at brushing your teeth (well, some of you are)lol. You do it everyday. It's automatic. Same with Dan John's sample "repeatable" workout. Use it everyday.
To find out what it is, you'll have to pay me Big Bucks and schedule a training session. Just email me Joe@pavelfitness.com or call 651-246-7180. It's so simple and effective I can't believe I didn't think of it.
Thanks Dan,
Joe

My son AJ and I trained together yesterday. We only had 20 minutes so we worked at a fast pace. We jumped onto the wrestling mats, did presses, swings, cleans and bridges. I bridged onto my head, him on his upper back. Then I had to go pick up BO and snowblow the driveways. I stayed nice and warm from raising more core temp from the workout. We trained for fun.

I read a Great article by Bud Jeffries about how he's lost 100 pounds and taken his conditioning to SuperHuman levels.
Here's just some of his stats: 53# bell x 3000 reps in 1:39. 106# bell x 1000 reps in 45 minutes. Yesterday I did some warm up deadlifts and swings working from 53 pounds up to the 106 pound bell. Then I dropped back and did a short ladder of swings with the 53 and 70 pound bells. 10 right + 10 left in about 33 seconds. Rested 27 seconds. I only did 120 reps like this. Then I did round-a-bouts; figure eights and figure eights to a hold and alternating deadlifts. All this for 30 seconds on/ off. 53 and then the 70 pound bell.
Iwas sweating like mad even thought the garage was around 30 degees. It took around 25 minutes to complete this.
The swing is the best KB exercise bar none, but I like to add the circular movements and when it's not -14 below zero outside I like the H2H stuff Jeff Martone has taught me.
The reason is because it's cool, I'm good at it and I can't stomach doing just swings. That would be like running on the treadmill day after endless day. So I must keep it interesting and productive.
Make your training time count.