“Acid Sam” Run No. 7

Welcome to Episode 7, as 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

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 ³

Time: between 5 – 10 mins, with under 5 mins without 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.

I monitor all of this with “Seconds Pro” as the best app to time it and here is the current set for you to use.

Progress and attempt times

This week was 12:28, the 100 kb snatches are still proving to be an issue to do solidly and correctly, there was a lot of puffing and panting and I have ripped my palm, I have moved to dry chalk over liquid chalk to save a bit of time, but its just going to be down to practice,

On the Acid Part of the test, I wasted about 10 seconds as I had not set up the machines properly (also I had put the bike out of camera shot), but the pace is settled, the SkiErg pace should be about 1:47/500 split, then the row should be 1:50 (so I can catch my breath), then go hell for leather on the bike.

The allocated times seem to be good, its just a case of actually hitting them.

1. 20 Snatches Off hand (0:58)
2. 20 Snatches On hand (0:58)
3. 15 Snatches Off hand (0:43)
4. 15 Snatches On hand (0:43)
5. 10 Snatches Off hand (0:29)
6. 10 Snatches On hand (0:29)
7. 5 Snatches Off hand (0:15)
8. 5 Snatches On hand (0:15)
9. Transfer Over to Acid Test (10 seconds using the Kettle Bell time, 10 seconds using the Acid bath time) (0:20)
10. 500m Ski Erg (1:55)
11. 500m Row (1:55)
12. 1km Bike Erg (2:00)

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.[↩]