“Acid Sam” Run No. 4

Posted on by Mark Myers Leave a comment

Welcome to Episode 4, 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 (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 3

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:

Begin by getting into position, Hike-pass the kettlebell back and snatch it overhead in one movement, ending with a straight-arm lockout.
    • You may swing and change hands as much as needed
    • You may set the kettlebell down and rest as needed
Acceptable hand-coverings for the test include: tape, socks, Dragon Skins™, and minimalist gloves (i.e. cotton gardening gloves). You may use chalk and reapply it during the test, if needed. You may not use belts, thick or padded-gloves, wrist wraps or any other equipment designed to support your body.
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)
Failure on the strict challenge will occur if:
    • 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:
For the snatch test, the sum of both arms is scored. There are different requirements based on gender and age group (Only the Open ones are listed here). They are as follows:

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:

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.

  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.[↩]

“Acid Sam” Run No. 3

Posted on by Mark Myers Leave a comment

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:

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[↩]

“Acid Sam” Run No. 2

Posted on by Mark Myers Leave a comment

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:

  1. 20 kettlebell snatches (1:30)
  2. 20 kettlebell snatches (1:30)
  3. 20 kettlebell snatches (1:30)
  4. 20 kettlebell snatches (1:30)
  5. 20 kettlebell snatches (1:30)
  6. 500m Ski Erg (2:00)
  7. 500m Row (2:00)
  8. 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

  1. 20 kettlebell snatches (1:25)
  2. 20 kettlebell snatches (1:25)
  3. 20 kettlebell snatches (1:25)
  4. 20 kettlebell snatches (1:25)
  5. 20 kettlebell snatches (1:25)
  6. 500m Ski Erg (1:50)
  7. 500m Row (1:50)
  8. 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

  1. Named after my fab PT Sam Bradley. [↩]
  2. So the weight you would take into a class.[↩]
  3. Basically, Firas Iskandarani can do this in 5 mins and we are chasing him.[↩]
  4. I have been shown the practical ways many many times.[↩]

Acid Bath and Acid Sam

Posted on by Mark Myers Leave a comment
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, and they are done at the end of a session. My current pre session consists of 5 rounds ( not done for time) of: 3 chin ups 5 dips 15 Kettlebell Swings (@ 24kg for me) 250m Ski erg (steady pace) Adult males are supposed to do it in 6 mins or less, ladies in 7 mins. I can just do it under 6 minutes (5:52) and it’s significantly harder on the concept 2 stuff, than it is on the run of the mill gym equipment, as the week before this video, I managed a 5:25 with no worries and even a sip of water. I will post regular attempts at trying to get this time down, just as a personal record. Also I’m a little bit obsessed with something I’m going to call “Acid Sam”. So Sam Bradley my awesome PT. Does kettlebells as his major thing with me, and it’s taught me to love them far more than normal weights. One of his challenges is to do 100 kettlebell swings (using a session weight of 24kg) in five minutes, currently I can comfortably do it in 10 mins and at a push can do it in 9. However, this begs the terrible question if you can do the 100 kettlebell snatches in five minutes, and a reasonably good time to do the Acid bath is also 5 minutes, then theoretically you could do them both back to back in 10 minutes. Extremely stupid, but awesome to have a good goal.