7/28/2019 Kettle Bell Challenges New

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Kettlebell

Challenges

Te purpose o these new kettlebell challenges is to ofer several new options tomembers o all skill levels who are amiliar with using kettlebells. Currently the only tests thatare available are strictly PASS or FAIL, which deters some people rom even attempting them.

Te new challenges are similar to running a 5k race where anyone can complete them andwork to set new personal records while still allowing members who are more conditioned to

compete amongst each other or higher scores.

An Explosive Workout that hits all muscle groups.Progress your way through each Kettlebell Weight.

www.hachealthclub.com 302.239.6688

Te frst set o challenges would include

1) Secret Service Snatch est:a challenge with weights suitable or mostlow-intermediate to advanced members.

2) Ultimate Snatch est:a challenge with weights suitable or most

high-intermediate to advanced members.

3) Ultimate Clean and Jerk est:a challenge or most advanced toelite members.

4) Pentathlon: a challenge suitable or ALL

7/28/2019 Kettle Bell Challenges New

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Challenges

Test Goal Bell Time

1) Secret Service Snatch Test

(SSST)

As many reps of the kettlebell snatch

as possible (AMRAP)

24kg Males

12kg Females10 min

2) Ultimate Snatch Test

(UST)AMRAP of kettlebell snatch

32kg Males

16kg Females10 min

Restrictions: Must perform complete motion to overhead lockout, may switch hands unlimited times,

may set bell down. Total number of reps completed at the end of 10 minutes is nal score.

3) Ultimate Clean and Jerk

(UCJ)

AMRAP of one arm kettlebell

clean and jerk

40kg Males

24kg Females10 min

Restrictions: Must perform a clean followed by a jerk to overhead lockout, may switch hands unlimited times, may set bell down.

Total number of clean and jerk reps completed at the end of 10 minutes is the nal score.

4) Pentathlon

One arm kettlebell exercises

performed with score being a

factor of weight multiplied by reps.

Final score is the total of all points

earned from the exercises.

8kg to 44kg.

Each 8kg is 1 point

(every 2kg is .25

points)

Exercises / Order:

Restrictions:

*Some people may need to review certain exercises with a trainer to ensure their reps are counted andso that the movement is performed in a safe manner.

6 minute sets

Up to 5 minute rest in between sets Unlimited hand switches Once the weight is set down, time stops

and the set is over Weights can be varied for each exercise No points given for reps performed over

max rep limit Press, Jerk, and Push Press must be clearly dened and distinguishable

1. Clean (120 reps max)2. Long Cycle Press (60 reps max)3. Jerk (120 reps max)4. Hal Snatch (108 reps max)

5. Push Press (120 reps max)