“Acid Sam” Run No. 3

I continue trying to get a really good “Acid Sam” time ¹, An “Acid Sam” ² 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 ³

Time: between 5 – 10 mins, with 5 mins as the proper goal. ⁴

Acid bath

Details: The “Acid bath” is a standard fitness set which consists of the following:

• 500m Ski Erg
• 500m Row
• 1km Bike Erg

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

Todays try I did in 12:07 ⁵, an improvement from the last time of 13:46, time wise its good, but the snatches were not very snappy at all,  that needs fixing, also I missed the split to start the acid bath, so the end time of the acid bath was about 6.07,  which is a slip, but thanks to Sam I am getting better at the “death Grip” so and not sheading my hands and only used chalk once.

The split times for the various parts were.

1. 20 kettlebell snatches (1:10)
2. 20 kettlebell snatches (1:10)
3. 20 kettlebell snatches (1:10)
4. 20 kettlebell snatches (1:10)
5. 20 kettlebell snatches (1:10)
6. 500m Ski Erg (1:50)
7. 500m Row (1:50)
8. 1km Bike Erg (2:10)

I will leave the times the same for the next try and see if I can get the “Acid bath” part under proper control.

BONUS SET

As someone relatively tall, I find some of the exercise machines easier, but one thing I REALLY struggle with is burpee style movements, so to stress this part of my growth, Sam gave me the following set to do

6 Rounds for time (18 min cap)

1. 6 double kettle bell devil’s press, 2x16kg
2. 6 double kettle bell kb push press, 2x16kg
3. 2x16kg 300m ski erg

I hate it, its worse the the “Acid Sam”

1. , A Base goal of 11 minutes and a perfect goal of 10:30 seconds.[↩]
2. Named after my fab PT Sam Bradley. [↩]
3. The weight you would take into a class.[↩]
4. Basically, Firas Iskandarani can do this in 5 mins and we are chasing him.[↩]
5. Including turning recording on and off[↩]