Program Minimum

It has almost been 1 year since I atteneted and passed the RKC.(Sep 2007). After last years RKC I had so many goals.

Pass the SSST (200 snatches in 10 minutes)
Perform perfect pistols
10 good pull-ups

Sadly to say after nearly one year later I do not know if I could pass the RKC Snatch test. I got caught up trying so many different things and routines I just spinned my wheels and got no where.

Anaylysis by Paraylysis I would literally stay up nights wondering which routine to do next. Should I do the Maxewell 300 KB, or Providence, what about the ETK program and so on and so forth. Instead of progression I regressed,I am in worse shape than a year ago so I of course I got out all my books and started reading, when I came across the original Program Minimum in Pavels Russian Kettlebell Challenge. It was simple Snatches and the Bent Press or something similiar such as windmills or side presses. In fact all of Pavels books are based on Minimalism the Naked Warrior is based on pistols and the one arm push-up. Power to the People the deadlift and side presses.I get it the key to progress is FOCUS!!!!

If I want to loose weight, increase my snatch numbers and just get in better condition then get good at Snatches. Get good at something!!

So my training focus has changed to 2-3 days I will Snatch, and 2-3 days a week I will perform what Dave Whitley calls the Turkish Windmill, that's it untill I reach the 200 snatches in 10 minutes.

I am using an in idea from Dave Whitley, his article on increasing your snatch #'s.

Here is how it will break down

Weeks 1-2 10 right and 10 left rest 60 sec.
Weeks 3-4 10/10 rest 50 sec
Weeks 5-6 10/10 rest 40 sec
Weeks 7-8 10/10 rest 30 sec
Weeks 9-10 10/10 rest 20 sec
Weeks 11-12 10/10 rest 10 sec
Pass the SSST.

Turkish Windmills x 5 min work up to 32kg. Once I can do the 32kg for 5 straight minutes then I will begin side presses and Bent presses for set of 5.

I will update my progress on the blog.