Planned Failure

Knee PT day. 10 Minutes on the Cybex, quick step - touch drill, quad stretching, stability ball extensions & 1 Leg dead lifts with weight.
Total Time: 1.5 Hours

On to the Failure.
To pass the RKC requirements of certification you have to pass the snatch test. There are more requirements than just that, of course, but this is the one everyone stresses about. Today I attempted the snatch test.

I knew I was not going to make it. I haven't touched a 24 Kg for snatches in almost 2 months. I've just been playing with the 16 Kg trying to get back in shape. Sometimes you need a failure to gain more perspective.

I didn't make it, not even close. The 24 Kg felt real heavy, especially coming down. So whats the solution here?

Keep on track with the lighter kbells, but throw in more and more swings and snatches with the 24 Kg. The swings with help with grip strength and the pull portion of the snatch, and the snatches will put everything together. Some say that you can walk up the strength ladder with 16's, then 20's, then 24's.

You can, but you also need to use something heavy too. It throws the body a curve ball... Always be ready for the unexpected!

Today Kbell Work - All 24 Kg
Failed Snatch Test 13-13
2:30 Timed Set
5/5
12 Sets

Wipers
Overhead Pulls
Inverted V's