Lemme tell you a little story about Wes Kitts, and his Snatch in St. Louis…
Wes was feeling a little, let’s say, antsy when we started warming up. Mind you, he’s been lifting competitively for less than eight months. At 110kg we hit one Power Snatch and one full. No problem. At 120kg we went to a full double. He missed both. I sat him down, and we tried again. Miss/kinda make, but never actually stood up. At this point: panic mode. He said he couldn’t feel where the bar was, aka – “this Eleiko is fast syndrome”.
He missed 130kg the same way, a couple times, and by the time we had 140kg loaded, it was time to lift. He walked out, had a bad miss at 150kg, and then – following himself – a close one at 153kg. Because the lifters were so spread out, I had to milk the clock. I changed to 154, then 155 to really slow things down and get the big plates on the bar. I user our last change to go to 156kg/343#, and started to pray.
Wes walked out, pulled it, caught it a little forward, walked, and held for three whites and his first actual make of the day over 110kg. We had alot of fun AFTER that lift.
Just goes to show… If you’re having a bad lifting day – just add 46kg/101# to the last lift you hit, and everything will be fine.
Then he stood up with 200kg/440# like it was a Med Ball Clean.
1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.
1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
50 DB Snatches (alternating) 70/50#
50 GHD Situps
50 Burpee Box Jump Overs 24/20″
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 70/50#