Targeted (KILL) Operation

Front Squat + Jerk: 3.1 x 5

AMRAP in 12 minutes:

5 DB/KB Snatch, right arm

5 DB/KB Snatch, left arm

5 Handstand Push-Ups

 

154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.  

 

1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.

 

Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets. 

Hurtin' For O's

Overhead Squat
5-5-5-5-5

Kettlebell Snatch Ladder
1-10 @ 53#

50 Knees-to-Elbows for time

Started with 50kg/110#x5 after a quick warm-up then did 55/121x5, 60/132x5, and 65/143x4 before we ran out of time. We did 5 hspu's after each set of the overheads. I should have gotten that 5th rep at 65 but I didn't take-in enough air before locking everything down so mid-rep I had to gasp for air and lost my stability.

Self-imploded on the snatch ladder. My time was 9:08 rx'd. Most of the leaders were in the 5-6min range. I'm gonna chalk that one up to too much beer over the weekend... had some diarrhea too. That might have helped dehydrate me as well.

Got a 3:48 on the knees-to-elbows ALTHOUGH I did it with toes-to-bar. No kip. I was a lil late starting this since I was still hurtin for some oxygen after the ladder, so I got a longer/full recovery before diving in.

Pins And Needles

Power Clean
10-5-3-1-1-1-1-1

Secret Service Snatch Test:
10 minute,s max one-handed snatches @ 1.5 pood (53#)

First day back from about a 3 week hiatus... felt good*. Worked with J. Rader and scored a 15# PR on the cleans. The loads were 95-115-135-165-175-185-190-195. Got a lil ugly towards the end (was going wide with my stance and losing lumbar) but got it up nonetheless.

Went with 44# kb's on the snatch test. Alternated 5 per hand and took small breaks after each 20. It was raining and humid so I kept having to re-chalk. I ended up with a mediocre 147 reps. Shoulders felt good, but I was gettin gassed and wanted to barf on more than one occasion. Guess that's what first days back are all about.

Weight: 167.9 (without shoes)


*felt good but hammies/calves were sooper tight and got a touch of plantar faciaitis in the right foot