What I now call an “Acid Sam” 1 is 100 Kettle bell Snatches followed immediately by a standard “Acid Bath” fitness test.
The details and timings are:
100 Kettle Bell snatches
Details: I use a session kettlebell of 24kg which is a basic standard for someone of my size 2
Time: between 5 – 10 mins, with 5 mins as the proper goal. 3
Acid bath
Details: The “Acid bath” is a standard fitness set which consists of the following:
For standards these all have to be done on the concept2 range of equipment.
Time: Men are supposed to do this under 6 minutes and Ladies under 7.
Progress and attempt times
The first try I did on this was 14:59, only a minute away from the longest allowed time of 16:00.
so I sat down and did the splits properly this time, working for:
- 20 kettlebell snatches (1:30)
- 20 kettlebell snatches (1:30)
- 20 kettlebell snatches (1:30)
- 20 kettlebell snatches (1:30)
- 20 kettlebell snatches (1:30)
- 500m Ski Erg (2:00)
- 500m Row (2:00)
- 1km Bike Erg (2:00)
With a target of 13:30, I missed and hit 13:46 (including turning recording on and off), but still 1:13 better than last week, so solid progress even if I just missed the Acid bath split at 6:04, as you can see from the video below, the snatchers were over timed but I missed on the 1km bike. so next one will be
- 20 kettlebell snatches (1:25)
- 20 kettlebell snatches (1:25)
- 20 kettlebell snatches (1:25)
- 20 kettlebell snatches (1:25)
- 20 kettlebell snatches (1:25)
- 500m Ski Erg (1:50)
- 500m Row (1:50)
- 1km Bike Erg (2:10)
Which will give me a time of 12:55 to go for, if I can hit that, it will be a case of chipping away at the times particularly the gaps between the kettle bell snatches, my main issue will be mentally overcoming the “death grip” I have on the kettle bell as this shreds my hands. 4
- Named after my fab PT Sam Bradley. [↩]
- So the weight you would take into a class.[↩]
- Basically, Firas Iskandarani can do this in 5 mins and we are chasing him.[↩]
- I have been shown the practical ways many many times.[↩]