Freestyle Snatch aka Secret Service Snatch Test
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Uploaded by luckypunchsven on Oct 8, 2009
http://www.kettlebellfitness.ch
First attempt on the Secret Service Snatch Test (SSST) aka the Freestyle Snatch for 10 min. Hand changes and rests as needed. I decided to go for the following tactic: pyramid ladder alternating hands til 10 reps, then down again to 1. Example: 1,2,..8,9,10 - 9,8,7...2,1,, hand change each step, summary 200 reps! Well, this was just theory !!!
The truth came up at ladder 8, first break and the tactic was gone! I ended with 126 reps! Looking forward to improve this one. A lots of work to do! Read more at
http://www.kettlebellfitness.ch
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Try this : 20 left 20 right , 15 left 15 right , 10 left 10 right , 5 left 5 right.
also work on hinging your hips back more instead of bending at the knees for more power
lukekhealth 4 months ago
Hi Mate
Learn to swap hands without the swing inbetween.
Every swing is a lost snatch rep
Cheers
Captain Kettlebell
FATtoFITvideos 4 months ago
Try starting out with the RKC Snatch test which is 100 reps in 5 min. That is already hard enough.
I worked up to it by doing 5L+5R on long rests to 100 reps and then slowly reducing the rest time until you can go continuously.
You do a lot of hand changes in this video which wastes a lot of time and you do a load of extra reps with swings. You should do no less than 5 reps per hand before changing.
Also try the Viking warrior VO2Max protocol, it will help a lot.
Good effort!!
lokidj01 5 months ago
Gute Arbeit!!
MrLiftitup 2 years ago
stark! und super idee!
TierDrama 2 years ago