“Acid Sam” Run No. 5

Welcome to Episode 5, as I continue trying to get a really good “Acid Sam” time {{, A Base goal of 11 minutes and a perfect goal of 10:30 seconds.}}, An “Acid Sam” {{Named after my fab PT Sam Bradley. }} is 100 Kettle bell Snatches followed immediately by a standard “Acid Bath” fitness test.

The details and timings are:

100 Kettle Bell snatches

Sam is prepping me so I can match the “Russian Kettlebell challenge certification Requirements” , so I use a session kettlebell of 24kg which is a basic standard for someone of my size {{The weight you would take into a class.}}

Time: between 5 – 10 mins, with under 5 mins without the the Kettle bell touching the floor as the strict challenge (see details).

Details: The proper details of the challenge ( taken from) + the no set down rule:

• • You may swing and change hands as much as needed
  • You may set the kettlebell down and rest as needed

No Count Criteria

• • Not locking out the elbows.
  • Rebending the knees on the way up.
  • Failure to stop all movement at the lockout.
  • Pressing out the kettlebell to finish your lockout.
  • Touching the chest with the working arm or passing through the rack position on the way down.
  • Placing a hand on the knee or thigh.

Failure (strict challenge)

• • You Touch the kettlebell with the non-working arm, unless you are switching hands.
  • You drop the kettlebell rather than setting it down with control (at the end).
  • You run out of time before completing the required number of reps.
  • You Set down the kettlebell on the floor before the end.

Snatch Test Requirements:

Men’s Open Class:

• Up to 135 pounds     18kg 100reps / 5 min
• 136-150 pounds       20kg 100reps / 5 min
• 151-165 pounds       22kg 100reps / 5 min
• 166-250 pounds       24kg 100reps / 5 min
• Over 251 pounds     24kg 100reps / 5 min
• Over 251 pounds (mad option) 28kg 100reps / 5 min

Women’s Open Class:

• Up to 100 pounds     10kg 100reps / 5 min
• 101-120 pounds       12kg 100reps / 5 min
• 121-135 pounds       14kg 100reps / 5 min
• 136-200 pounds       16kg 100reps / 5 min
• Over 200 pounds      16g 100reps / 5 min
• Over 200 pounds  (mad option) 18kg 100reps / 5 min

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 was another bit of a failure, timing and technique wise I just have not got it right, I can do the individual parts, just not chaining the 2 challenges together properly, so its time to alter the timings a little bit, based off some items I have read online and a bit of experimentation, its seems the best way to do the 100 Snatches is

• 20 Snatches Off hand
• 20 Snatches On hand
• 15 Snatches Off hand
• 15 Snatches On hand
• 10 Snatches Off hand
• 10 Snatches On hand
• 5 Snatches Off hand
• 5 Snatches On hand

So the new split times for the various parts were.

1. 20 Snatches Off hand (0:56)
2. 20 Snatches On hand (0:56)
3. 15 Snatches Off hand (0:42)
4. 15 Snatches On hand (0:42)
5. 10 Snatches Off hand (0:28)
6. 10 Snatches On hand (0:28)
7. 5 Snatches Off hand (0:14)
8. 5 Snatches On hand (0:14)
9. Transfer Over to Acid Test (using the Kettle Bell time) (0.20)
10. 500m Ski Erg (1:50)
11. 500m Row (1:50)
12. 1km Bike Erg (2:20)

This may seem a bit complex but I’m finding that Seconds Pro is the best app for handling it.