Today: 5 sets of 3 squats at 85 kg. Heavy but not too scary-difficult once I got into it. Next time, 5 x 5 at the same weight.
I followed this by practicing kettlebell pistols with the 24 kg. I did a few on each leg, but they are inconsistent. I’ll practice these a lot the next two weeks in case they come in handy at the RKC that starts August 27. I can’t wait to go to San Diego!
Several months ago I signed up as a volunteer assistant staffer at this month’s RKC in La Jolla. This will let me renew my RKC status without paying full price to go through the cert again, and will give me the (I hope) fun and educational experience of assisting the team leaders. I went to the RKC (Dragon Door) website to double check the physical testing requirements and saw that they had changed the snatch test. Two years ago I had to (at my weight and gender) snatch the 16 kg kettlebell 26 times without stopping. This year I would have to snatch it as many times as my weight in kilos in five minutes. That was about 58 to 60 snatches–not at all difficult to do in five minutes. I tried it right away, with a gym friend counting reps for me and keeping time, did not stop, and finished in about 2:40. Whew. That was almost an easier test than the old one.
So earlier this week the materials arrived for this upcoming course I’m assisting at. What’s this? The snatch test is now 100 reps for everyone, in five minutes, regardless of body weight. And at my weight, 16 kg is the weight I will use. Indeed the old new test must have been tried out and found to be too easy! I went out in the back yard yesterday to take this new new test, snatching the 16 kg 100 times. I succeeded with 20 seconds to spare. Now that’s a hard test! I think it’s great!
I wish I had looked at the website earlier to find out the test was changed, and I would have started practicing this sooner. The next two weeks I’m going to do the snatch test on Mondays and Fridays, and do pressing and maybe sprinting on Wednesdays and maybe Saturdays. The snatch test was challenging weight-wise and also winded and tired me like repeated sprints.
Last Wednesday, August 5:
Deadlift your body weight, or thereabouts, for as many nonstop reps as possible. (Less experienced lifters would not go that heavy; it takes several tries and a lot of deadlifting sessions to know what is a good challenge for this workout.) I used 70 kg and got 22 reps. I didn’t go to failure but only to shaky legs. I’ve seen shaky legs lead to failure too quickly for people because it is so hard not to let go of the bar and stand… just for a second… whoops, the set is over. I need to try to do that to literal failure. But can failure be defined as a bad back position, even if the lift succeeds? Should a trainer stop a trainee’s set if the back rounds and the lift is completed? In my opinion, yes, and that’s how I’d define it for myself. If the next rep leads to injury, it wasn’t worth continuing.
Next we divided into teams of four and each person did 150 wallball. We took turns doing 30. I used the blue ball. Our team was not fast compared to others throughout the day that were on the board – we took 22:12. Love it! I broke up only my last two sets and only for a breath here and there, not for long.
Friday, August 7: “Elizabeth” (21-15-9 full cleans and ring dips) I used 30 kg (Rx is 40) and used dip bars; no jumps on the dips. My time was 8:44.
I think Matt came up with this one.
Run 200 meters (to the corner and back), then immediately do 10 kettlebell swings.
The run starts every two minutes. Finish the whole thing in about 1:30 for almost-adequate rest before next round starts; if you get less than 25 seconds rest, shorten the run.
15 rounds (so the workout took 30 minutes).
This was grueling! I used a 20 kg kettlebell. At round 9 or 10 I thought I was going to have to shorten the run to avoid nausea. But I laid on the floor for 20 seconds before the next round and stuck with the whole run for the rest of the workout without much problem (other than severe discomfort, of course!).
My run strategy, starting around round 5: sprint almost all-out to the fire hydrant – about 40-50 meters – then slow down for the rest of the run. I figured that would save me a few seconds while I was relatively fresh each round. It did that, but it also caused me to surprise people by tearing out ahead of them at full speed, so a few of us ended up loosely competing to keep up with each other. When Alex and Jason got out ahead of me, I was happy to trail them closely rather than trying to pass, but did NOT want to let them get back to the kettlebells more than a couple of steps ahead of me. I think the feeling was mutual when I ran out ahead of them. I liked this pressure cooker, which was caused by everybody starting the run together every time.
As usual with “a lot” of “fast” running (quotes used ironically since I’m not a great runner), I ended up with a little soreness and swelling laterally inside my right knee. This evening it will be 48 hours and it’s getting better. I think our running totalled about 1.8 miles, 200 fast meters at a time. Ouch!