Welcome to Episode 7, 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 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)

Welcome to Episode 6, 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 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

This weeks was my first under 12min set (11.47), and as you can see from the video it was very ragged, I had to move 10 snatches to the end of the set so I could try and hold on the some of the timings, but this is still the way to go as the end time shows, I know you might think “just do it as fast as you can”, but you really do have to manage your energy levels even over such a short time or you screw it up.

the “pause” between sets needs a tiny bit of managing, so I’m doing a little shuffle

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)

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

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.

Welcome to Episode 4, 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 (Updated)

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 I did in 12:25, which is worse than last time, the snatches were far too scrappy and I did not control them as I should have done (and I have been shown to do), but the death grip seems sorted, but as I still have not got this pace sorted I will leave times the same.

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)

BONUS VIDEO

I also do 2 spin sets a week with Louise Ripley-Duggan who has kept me on despite moving onwards an upwards with her work, we are running at an FTP rating of 330, she simply does the best Spin class, however she is just as evil as Sam and good at pushing me to the dropping point, this was from this week.

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

Details: 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 5 mins as the proper goal. {{Basically, Firas Iskandarani can do this in 5 mins and we are chasing him.}}

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 {{Including turning recording on and off}}, 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”