Simple Snatch Programming for Kettlebells: Dominate the 100 Rep Snatch Test By Zakary Morris MBA, SFG1 PUBLISHED BY Wandering Girevik Publications LLC, Copyright 2021 [email protected] ISBN: 9798498275857 Published in the United States of America DISCLAIMER The information contained in this publication is for educational purposes only and is not designed to and does not provide medical, nutritional, or health advice, diagnosis, or opinion for any health or individual problem. The material presented is not a substitute for medical or other professional health services from a qualified health care provider who is familiar with the unique facts of the individual, and should not be used in place of a visit, call, consultation, or advice of a physician or healthcare provider. Individuals should always consult with a qualified health care provider about any health concern and prior to undertaking any new treatment. The publisher assumes no responsibility and specifically disclaims all liability for any consequence relating directly or indirectly to any action or inaction that a reader takes based on any information contained herein. Neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with a physician. All matters regarding health require medical supervision. Neither the authors nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. Be advised that no one should undertake exercises in the nature of those addressed in this book without prior consultation with a physician. Nor does the publisher make any representations concerning whether any of the exercises or suggestions provided by the trainers or physical fitness specialists featured in this book would be effective or appropriate for the reader’s needs or expectations. The publisher expressly disclaims any and all responsibility and/or liabilities that might result from the uninformed or misinformed application of the techniques identified herein as well as for any unsupervised physical fitness training. While the authors have made every effort to provide accurate contact information at the time of the publication, neither the publisher nor the authors assume any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for the author or third-party websites or their content. Finally, the publisher disclaims any and all liabilities arising from the use of any equipment featured in this book and makes no representations as to the safety, utility, or adequacy of the equipment generally or with respect to any specific purpose. Introduction The following manual is intended for individuals who are seeking to not only complete the 100 rep kettlebell snatch test in under a 5 minute timeframe, but also the ability to do so on a regular basis. It is my belief that if a human being is able to acquire the ability to complete this feat on any given day, even to the extent that little or no warm- up is needed, that he or she will possess the strength and stamina for anything physical that they will need accomplish in regard to everyday life. It will also be of tremendous use for those who aspire to earn an instructor certification from an organization that requires the successful completion of the snatch test. There are many things that this manual is not, however. It is not a magic program that will guarantee results within a particular timeframe or an approach that can be utilized in order to meet a goal that involves a deadline that must be met between now and a specific date in the future. The concepts presented here are perpetual in nature and do not have any regard for meeting any sort of deadline. Instead, the focus is placed upon the lifelong pursuit of improving and perfecting the ability to perform the snatch effectively. The primary concern is simply improving snatch efficiency over a period of months if not years with the understanding that at some unspecified time in the future, the athlete will eventually reach a point in his or her life where the 100 rep snatch test can be completed habitually. I am a firm believer that organic results are much more rewarding and sustainable than forced results. When incremental improvements are made no matter how tiny they appear to be at the time of making them, each of these small steps will eventually add up to make an enormous difference as years go by. Winning the long game is what counts above all else. Always keep in mind that many sport specific training cycles which are focused on “peaking” are only for the purpose of coming in first place for a competition, they are not always designed for longevity or injury prevention. As Stan “Rhino” Efferding once said: “If you want to be healthy, don’t compete.” If you have the ambition of competing in Girevoy Sport which involves peaking for a meet within a certain timeframe, I would highly recommend hiring a coach that can accommodate your immediate needs. If it is your intention to earn a kettlebell instructor certification that requires successful completion of the snatch test, then it is my conviction that the prospective candidate should possess the ability to complete the test in convincing fashion before registering for a course. Kettlebell certifications through a reputable organization are not to be underestimated, and hoping that you will pass all of the requirements without prior skill development is no different than cramming for a college exam the night before the test. When you do not make it a priority to study the course material as soon as the professor has assigned it to you, then more than likely you will fail the exam when the time comes. Waiting until the last minute is never a wise choice. Train until you can confidently pass the snatch test before you even entertain the idea of registering for a certification and don’t put the cart before the horse. With these expectations in mind, I firmly believe that the concepts and the principles that I will expand upon can be highly effective for improving the snatch so long as they are consistently adhered to and progress is thoroughly measured and recorded. There are many ways to achieve the ability to snatch a kettlebell for 100 repetitions in under 5 minutes, and the methods to follow are a very simple and straightforward way of reaching this goal. Personal Accomplishments In regard to my personal snatching accomplishments, at the time of writing this I have been able to complete the following: 102 rep snatch test (51 each arm) with a 24kg/53lb. kettlebell in 3:54 minutes, resting one minute and then completing 101 burpees in 8:58 minutes after doing so. 100 rep snatch test (50 each arm) with a 32kg/70.5 kettlebell in 4:05 minutes 121 rep snatch test (60 right, 61 left) with a 32kg/70.5 kettlebell in 5:43 minutes 68 reps (34 each arm) with a 40kg/88lb. kettlebell in 3:18 minutes 40 reps (20 each arm) with a 48kg/106lb. kettlebell in 1:50 minutes All of these attempts consist of only one hand switch without putting the bell down. I have recorded footage of each of these attempts on my Instagram page (wandering_girevik) as well. In addition, I have also successfully completed the Simple & Sinister challenge which is a great feat of strength and endurance by its own merit. My height is 6’ 3’’ and my bodyweight can range from 203lbs. – 213lbs. depending on the time of year and the goals that I want to accomplish. Pre-Requisites This manual presumes that the athlete has already acquired basic proficiency as it pertains to kettlebell movements, such as: Deadlift (One and Two Handed) Swings (One and Two Handed) Cleans Presses The snatch itself. It is not geared toward beginners, but rather