Every other year, yours truly travels across the earth to venture into yet another kettlebell certification. This year, I’m headed to Chicago for the third annual event at the Chicago Sports Dome. I’m gearing up for some serious level II action again and cannot wait to see my old instructor friends at this very event. Every year I go to these events (and without fail), I always run into a handful of people fearful of the 100 rep snatch test. This is not to point my finger here, to cast blame, nor to make fun of these peeps at all. I’ve been there, feeling that level of anxiety worrying about your weight classes, weigh ins, and how you can crush the test during a 3 day lifting event. I get it. I do. Today, I want to talk about how you can dismiss all that fearful nonsense and crush this 100 rep snatch test in the allotted five minutes.
First up. Let’s talk about these weight classes.
Whether your going for an RKC kettlebell certification or an SFG kettlebell certification, I always train people for the split weight class standard. Click the links above to view the differences in the snatch test weight classes. However slight the differences may seem, I can assure you that they are not as slight as they appear. You have to be strong and in tip top shape for this. That being said, if you’re working with me personally, here’s what I take into consideration no matter what when training someone for either certification. I train people under the following testing standards. These testing standards are currently set by Strongfirst.
Men Open Class- Up 10 132 pounds- 100 reps tested in 5 minutes with a 20kg kettlebell.
Men Open Class- Over 132 pounds- 100 reps in 5 minutes with a 24kg kettlebell.
Women Open Class- Up to 123.5 pounds- 100 reps tested in 5 minutes with a 12kg.
Women Open Class- Over 123.5 pounds – 100 reps in 5 minutes with a 16kg.
Now let’s talk about approaching this test with the right mindset.
Months ago I was training a distance client for her RKC level I. She was struggling to complete her 16kg snatch test at the time because she kept “feeling incredibly fatigued”. When I inquired a bit further, I found out this minion of mine was rushing through her rep schemes because she felt pressure under the 5 minutes. “I just have to get these reps done!” she would tell me. Again, been there done that. In fact during my RKC level II in Texas a few years back, I was rushing through my reps so fast that Master RKC Instructor Keira Newton gave me two no counts (if you get three no counts and you fail the test) due to inadequate form from rushing my snatches. I can hear her words echoing in my head to this day.
“Girlie, PLEASE! SLOW! DDDDDOOOOOOWWWWNNNN!”
If you feel like 5 minutes is not enough time to get 100 reps done per your weight class, you’re headed for trouble. Sorry, not sorry my little trainees! I will not sugar coat this for you. I will sugar coat nothing for no one. The smarter way to think about the 5 minutes worth of snatching is to understand that 5 minutes gives you enough time to do what you need to do. Let me repeat that for yinz 😉
5 minutes is a lot of time, and you can do your 100 reps in 5 minutes. You can do the thing! I believe in you! 😀
Ok, now on to the training portion of this snatch test thingy.
Master RKC genius Michael Krivka gave me quite arguably the best snatch test preparation guide I have ever seen years ago when I was training for my level 1 certification. Today I’m going to reveal that for you all for your own personal use. This training protocol is 13 weeks long, so if you’re 13 weeks our from your certification, DO THIS!
Snatch Test preparation Workout Outline
|
Week |
Workout I |
Workout II |
Workout III |
|
1 |
10 |
12 |
11 |
|
2 |
11 |
13 |
12 |
|
3 |
12 |
14 |
13 |
|
4 |
13 |
15 |
14 |
|
5 |
14 |
16 |
15 |
|
6 |
15 |
17 |
16 |
|
7 |
16 |
18 |
17 |
|
8 |
17 |
19 |
18 |
|
9 |
18 |
20 |
19 |
|
10 |
19 |
21 |
20 |
|
11 |
20 |
22 |
21 |
|
12 |
21 |
23 |
22 |
|
13 |
22 |
– |
– |
You will notice that the first few weeks are light in volume but the reps significant;y increase over time. This is a three day protocol and you will add reps each day. You are to complete the listed reps on the minute every minute for 5 minutes. This will guarantee that you can ace your snatch test within the proper amount of time given to train. I recommend testing your 5 minute 100 rep test at the end of every 3-4 weeks leading up to your certification. This protocol should be completed 3 times a week at the end of your certification prep workouts leading up to your event. Get to work! And if you need a little more motivation, watch the video below 😉
You have nothing to fear here. You have what it takes to master this test. You have enough time, and now, you have the very guide to lead you to owning you 100 rep snatch test in those 5 minutes. Let me know if you plan on using this protocol and get back to me on your progress. If you have questions regarding how to train for your level 1 kettlebell certification, or wish to work with me on that certification directly, please email me at janelle@primalfitnesspittsburgh.com subject line “Certification Training” and I will respond to you in 24 hours. Yes! I take distance coaching client too, so should you live outside of Pittsburgh PA, USA, I will hook you up!
Thanks it for today folks! Until next time. . .
Master your instincts!
Janelle Pica is a certified personal trainer through the National Academy of Sports Medicine. After having suffered through an autoimmune condition, Janelle was able to significantly improve her health by making dietary and lifestyle changes that put her condition into remission. Janelle is a certified RKC/SFG instructor and a Ground Force Method Instructor. She now focuses her attention on hybrid programs that involve demanding strength training meshed with fluid, functional movements. Janelle has studied under some of the top level fitness instructors in her industry and has competed in competitions such as the Iron Maiden Challenge. Janelle has been featured on major websites such as eattoperform.com, Robbwolf.com and balancedbites.com.
For inquiries regarding training with Janelle, please email us at info@primalfitnesspittsburgh.com
