Snatch Test...

I did not post last night, but I continued to work on joint mobility and flexibility as I have felt really tight and tired since Friday. I followed Pavel's SuperJoints DVD.

However, tonight I planned to perform the RKC snatch test. For my age and weight I must snatch the 20kg bell an equal number of times as my weight in kilograms (133/2.2 = 60.45), i.e. I must snatch the 20kg bell 60xs in 5 minutes. My training went like this:

Warmup: Z health neural warmup; joint mobility with a focus on my hips; ETK wall squats, halos, and pumps. Finally felt loose after pumps.

Workout:

• TGUs 2 x 2 w/ 16kg;
• Swings -- 1 x 20 w/ 28kg;
• Snatch Test -- Planned: 100 snatches w/ 20kg in 5 minutes; Actual: 80 snatches w/ 20kg in 5 minutes.

Final thoughts:

First, I have more than enough snatch capacity to pass the June RKC. However, I plan to work the snatch at least once per week and try to reach 100 snatches in 5 minutes before the RKC.

Second, my snatch capacity will allow me to safely incorporate more skill moves and work to increase my strength and endurance. I plan to schedule these type of workouts on successive days being Friday, Saturday and Sunday in an attempt to mimic the RKC schedule.