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Old 01-12-2013, 03:54 PM   #19
Kettlebells' Angel !!!!
Max Brawn
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Originally Posted by 5kgLifter View Post
1st minute: 10 reps left arm,
2nd minute: 12 reps right arm
3rd minute 15 reps left arm
4th minute: 17 reps right arm
5th minute: 18 reps left arm
6th minute: 26 reps right arm (all out effort)

For the cadence test, 10 and even 12 reps for 1-minute might be far too slow as a starting point; the best way to work out how many reps to start with for your first minute is to take a KB and do a 1-minute slow snatch with the weaker arm.

Once you have that figure, sit down with a pen and paper and add either 2 or 3 reps to each successive minute:

1= 15 (let's say)
2 = 17 (or 18)
3 = 19 (or 20)
6 = as many as poss (always)

Then, once you have your numbers written out, work out a loose plan of attack for each minute and the reps required...and write it out, so for example:

Minute 3 (above) is

3 = 19 (or 20)

Using the figure 20 as your rep count, the easiest way to work it equally in to 1 minute is to divide it by 4, so every 15 seconds you should do 4 KB snatches, in the 3rd minute.

When you get to doing your actual work sets, it's not a bad thing to also sit down and work out how many reps you should have hit within a certain time period within the 36 seconds work set as well. That way, you stay on target and know when you're starting to flag, plus, sometimes you can pull it back before you reach the end of the work period.
36.5 kg /80.3 lb Middle-Finger DL (right hand)...

Last edited by 5kgLifter; 01-12-2013 at 03:56 PM.
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