Secret Service Snatch Test

Tuesday's Work Out Challenge - - the SHU version of the SSST.

This summary of the test is written by senior RKC David Whitley:

"Few things will let you know what you are made of like the Secret Service Snatch Test (SSST). Developed by United States Secret Service Counter Assault Team with the philosophy of keeping things simple in theory while making them incredible demanding in execution. The test is the perfect combination of strength, conditioning, and the ability to concentrate under stress, exhaustion and plain old guts. The SSST rules are simple: it consists of doing as many snatches as possible in ten minutes. That's it. Unlike the rules for girevoy sport (GS), you may switch hands as often as you like, and you may set the kettlebell down whenever you want to. Men use a 24kg kettlebell and women use 12kg"

We are going to modify the format a bit to fit our situation. First and foremost - if you have not been doing snatches this is not the right test for you. To try and pull 10 minutes of snatches will do little more than tear up your hands. In addition, unless you can lock out your elbow and keep your shoulder screwed into the socket at the top of the snatch, you are asking for problems with your elbow, shoulder, and/or low back. To firm up all 3 work on the turkish get up, practice it daily and train on it several times a week. Practice the snatch until you can perform it perfectly. Use the swing to improve your fitness level.

The SHU Basic SSST - Secret Service Swing Test - Using a 16 kg kettle bell, performing as many 2 handed swings as possible in 10 minutes. You may put the bell down as many times as necessary. Use this test if you have not been training, or if your back bothers you after 1 arm swings. Remember - if your back bothers you during swings tighten your glutes and stay tight.

The SHU Advanced SSST - Using a 16kg kettle bell, perform as many 1 hand swings as possible in 10 minutes. You may switch hands and put the bell downs as many times as necessary. Use this test if you are comfortable with your one arm swings, and if you can do them with proper form. In a one arm swing the bell wants to twist your body - proper form requires you to stay straigtht. The cool part about hard style KB training is the intense core work out we recieve by resisting this torsonal movement and staying straight.

The SHU SSST Challenge - Using a 16 kg kettlebell perform as many snatches as possible in 10 minutes - you may switch hands and put the bell down as many times as necessary. Use this test if you are ready, and can perform your snatches with perfect form. If you are not sure send me a video and I will tell you what test to use. In time, our goal will be to do the full SSST with a 24kg kettlebell.

Choose the appropriate test, take the challenge, and record your score. After SSST - rest 10 minutes, hydrate, then perform 3 sets of 2 get ups - one on each side. Follow that with 5 minutes of juggling and 10 minutes of SSP (1 v. 1 and change of direction moves) Finish with 5 halo's, 25 - figure 8's, and 50 - 2 handed swings. Good luck, train hard, train smart. Capt.