Tuesday, April 25, 2006

RKC Snatch Requirements

Yoana and I are going to assist in June at the RKC, so I wanted to test myself and make sure I could pass the sntach test. Requirements for my weight (170 pounds) are to perform a total of 52 reps, both arms combined.

Today I did the following:

Left arm = 30 reps
Right arm - 33 reps

Overall it was not too taxing. What fatigued the most was my right wrist and forearm. Started to lose control of my right hand so I stopped. For sure could have gotten 40 with my right. I need to start foam rolling my right forearm and getting some NMT on all flexors, extensors, sub-scap, pecs and lats.

Ready for the June RKC!

Also, I tested future Revolution Trainer John Vandenbrink. At 6 foot 8, he brings some interesting technique modifications into the picture. He will be going to the JUNE RKC as well to get certified, requirement for all trainers working out of Revolution.

He got 40 on his left arm, and 21 on his right. He mistakenly forgot that he could only switch hands once, so I had to stop him after he returned to his left hand. The good news is that he totally could have reached 72 reps (what he needs to snatch in order to pass the test). Next time for sure. Exciting to see him right on target to reach his goal. You'll be hearing alot more about John in the upcoming months.

That's it for now! Blessings!


Mark Reifkind said...

nice work! one of the good things about getting old is that next year, when I have to re-cert I will be 50 and only have to do 19+19 as a Master! LOL!

I will,of course, do the actual open number for my weight class,of 24 and 24.nice job franz and have dun in June.

Mark Reifkind said...

Fun,not dun,lol.

Mark Reifkind said...

oops it looks like 52 reps for me,26+26. no problem.

Ken Black said...

Your 170! I hear there is a great book & DVD on the horizon that could help:) Seriously great job on the #'s. Have great day.

Franz Snideman said...

Thanks Guys. Was a little nervous about getting the numbers, but the previous years of Base Conditioning really have helped. Building that base is so important. You really shouldn't even have to train to pass the RKC Snatch test if you have been consistenly using KB's for a couple of years.

Book is almost done, just being edited.

Have an awesome day!

Ken Black said...

True about the #'s. Can't wait for the book:)

Mark Reifkind said...

dont know about that franz. I rarely do over 10 reps/arm in training. i will have to ramp that up a bit to hit 24/arm.

cant wait for the book man!

Geoff Neupert said...

63 reps?

Sissy. ;-)

I'll be assisting at the Sept. RKC. Too bad we won't be assisting together--that'd be a blast.

I wish I could be there when Yoana blows people's minds.

Franz Snideman said...

Rif- you do alot of high quality sets with your snatches, so even though you are not doing any high rep sets, doesn't matter. I never really do high rep work either, I hate it. The density style of training will allow you to crank out 24 reps per arm, no problem.

Geoff - damn, that would be great if we were assisting together, maybe next year.