Tuesday, November 18, 2008

Snatches: 10-minutes

Today I performed 10 minutes of snatches with the 24kg kettlebell. Twenty rounds of 15 seconds on and 15 seconds off. I had no problem hitting 8 reps every 15 seconds for a total of 160 reps in ten minutes. This was very easy, I was hardly out of breath, my hands were fine and I frequently achieved my 8th rep around the 12 second mark. Next time I will perform 10 reps, rest and repeat for the entire 10-minutes and achieve 200+ reps in 10-minutes passing the Secret Service Snatch Test.
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Did you Know?

Head strength coaches for Cincinnati Bengals and Washington Redskins have taken and passed the RKC.

World Power Lifting Champion Donnie Thompson is an RKC.

World renown physical therapist and creator of the Function Movement Screen, Gray Cook is an RKC.

Strength and Conditioning Coach for the Danish Olympic Team, Kenneth Jay is a Master RKC.

Olympic Silver Medalist, Mark O'Madsen is an RKC.

World Famous Strength Coach Dan John is an RKC.

RKC Quotes

"Kettlebell training will make you a better man.. even if you're a woman. If you don't know how, I'll show you. If you don't want to, I'll make you! " - Pavel Tsatsouline
"The Swings WILL continue until morale improves!" - Banner hanging at Lone Star Kettlebell in Lubbock TX.
"Anyone can swing a Kettlebell, but not everyone knows how to do the Kettlebell swing." - Master RKC Brett Jones
"Strength is a skill, so is endurance, so is flexibility!" - Pavel Tsatsouline

Scott Stevens, RKC & Pavel Tsatouline

Scott Stevens, RKC & Pavel Tsatouline