150505

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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.

https://instagram.com/p/2PWEW6sL3b/

WOD 150505:

BBG

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

Strength/Skill

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.

Conditioning

For time:

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#

23 thoughts on “150505”

    • I’d guess he dropped on Monday to 7×2 just because of the volume of KB and DB snatches we are doing through the conditioning on Monday/Tuesday.

      But that’s just a guess.

  3. M/28/5’6″/185

    May 5, 2015, 5:30 AM — Outlaw — BBG
    1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
    (165×3, 185×3, 215×3 225×2, 235×2)

    2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
    (165×3, 185×3, 215×3, 225×2, 235×2)

    Strength/Skill
    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.
    *due to time rest 60″
    (5+9, 5+7, 5+6, 5+6)

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
    *due to time rest 60″
    (135, 145, 155, 165)

    Conditioning
    For time: (13:58)
    50 DB Snatches (alternating) 70/50# (60#)
    50 GHD Situps
    50 Burpee Box Jump Overs 24/20
    50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 70/50# (60#)
    * 60# heaviest in gym — 13:58

  4. Clean (from hang): 55-60-65-67,5-70 kg (+1,5 kg)

    Jerk: 50-55-60-65-67,5 (missed #3 – +2,5 kg)
    The hardest thing is to get the bar down again when
    jerking from rack.

    Ring dips: 7-6-5-4 all sets with 4 strict and the one strict leading into kipping dips

    Btn pp: 35-40-45-47,5-50 kg (+5 kg)

    Conditioning: 16:47 (20 kg db instead of 22 kg)

    Today I experienced what I already know: never trust your body. I felt so old and tired and sore when arriving to the box and yet I managed to increase weight. Still looking forward to deload week though.

  5. Domonic Ernesti
    M/25/5’9″/200/North Central
    IG: @mrernestiempire

    BBG: 1) worked up to 245
    2) DND *My lifting was just off today. Form seemed to be all over the place so I didn’t go too hard on Clean and only did warmup for Jerk.

    S/S: 1a) UB+14, UB+5, UB+1, UB+2
    1b) 155, 165, 175, 185-FINALLY!!

    Cond: 16:41 Rx’d.
    That. Sucked.

  6. Peter Foster
    32/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 225/255/275/285/295# (+10#)… the third rep of 295# felt like 15.5 all inside of 2 seconds and it just sucked my soul right out of me, BUT I stood that bitch up!
    2)225/245/265/275(ox)/275#(ox)… ummm yea still feeling the cleans here!

    STRENGTH/SKILL:
    1a)5/25 – 5/21 – 5/20 – 5/18 = 20/84 (+9)
    1b) 135/155/175/190# (-5#)

    COND:
    13:54… this conditioning was the perfect send off for the vacation I’m going on till next Wednesday (Riviera Maya, Mexico). I’ll try not to get too fat at the all-inclusive buffet but no promises.

  7. BBG: 1) 250
    2) 255
    Strength: 1a) +7,+5,+2,+3
    1b) 180
    Conditioning: no DB so used a 55lbs KB, subbed GHD for V-Ups – 13:55

    • +1 on Masters Outlaw. I would really like to make a run on qualifying to the Games. I was #41 after the Masters Qualifier, and I am moving up an age group next year.

  9. BBG:
    1) 135/185/205/215/225/245×2(failed 3rd rep)
    2) 135/185/205/225×1….just terrible on my jerks lately, even though I pushed Jerk 235 on Saturday?

    Strength/Skill
    1a) +4/+5/+4/+3
    1b) 135/145/155/165×3 (hit 175 for 5 last week ha)

    Conditioning:
    Different

  10. BBG
    1)205/215/225/235/245 (+5lbs)
    2)205/215/225/235/245 (+5lbs)
    Strength/Skill
    1A) 5 + 10/11/7/8
    1B) 170/180/190/200 (+5lbs)

    Conditioning
    15:17 Rx’d+, did 100 feet of lunges (50/50 because I’m a idiot..

  11. BBG
    1) 260
    2) 270
    Strength/Skill
    1a) +14 then did last 3 sets on 3 sec timer +3 each set.
    1b) up to 210
    Cond
    11:48

  12. Cleans up to 255
    Jerks 255, 2×270
    Dips UB+9/4/2. 4+1+2
    Press 200/210/215/4×220
    Con 14:35

  13. 1st tough training day in awhile. Tuesdays are my Monday.

    BBG
    1) 225, 225, 255, 275 (1/3), 270 (2/3)
    2) 225, 235, 245, 255, 275 (zilch outta 3)
    -was not feeling it all on BBG today
    Strength/skill
    1a) 5+25, 5+25, 5+21, 5+14
    1b) 155, 175, 195, 205

    Conditioning
    No 70# DBs so I used a 75# DB
    15:19
    -GHD killed me

  14. BBG:
    1) 225 – 245 – 265 – 275(oox) – 275(oox)
    2) 245 – 265 – 285 – 305(xox) – 295(oxx)
    *Jerks felt awful today.

    Strength/Skill:
    1a) Subbed dip supports b/c left shoulder is really hot.
    1b) 185 – 205 – 205 – 205 (Kept these at about 80% to give shoulder a break.)

    Conditioning:
    13:35 — Used the biggest DB in the gym (50#); probably good for my shoulder, anyway.

  15. Before seeing Wednesdays post, I did Tommy V with a buddy training for regionals earlier in the day – 11:24 – slow.

    Later today

    BBG – did x3
    185-225-255-275(oxx)
    185-215-235-255-275(oxx)

    Strength/skill
    5+5/+8/+8/+6
    185x5x4

    Cond.
    -13:23
    DB snatches took me just about damn 5mins, lower back wasn’t havin it

  16. M/49/155
    Connectivity: 5x20s each: Relevee – hand and feet hollow – superman

    Strength & Skillz:
    4×5 tempo ring dip + ME sRD: 13-15-13-15
    4×5 btn PP jerk grip: 65-75-85-95

    cleans x3: 115-125-135-145-155
    Jerks from rack x3: 125-135-145-155-165

    Conditioning: 15:20, 50lb db. That was enough for me.

  17. BBG
    1) 275×3 for last set
    2) 280×2+1 fail on last rep (close)
    Strength/skills
    1a) 5+20, 5+12, 5+9, 5+3+3 fell apart quick here
    1b) 185×5, 185×5, 195×5, 195×5
    Cond: 12:52
    Did 70 reps of 50# had no 70 lb dumbbell
    GHDs did 33 then did 3 sets for the last 17 reps
    Need opinion on burpee box jumps. Do you jump down into the next rep or step down? I feel like either way I lose when I do these. The step down feels like a pistol each time.
    Used a 70# KB and dropped it on my damn toe!

  18. I am a day behind but posting any way.
    Bbg: clean from blocks: 50-60-70-80-85kg
    Jerk from rack: 50-60-70-80-85kg ( only 1 rep on last set)
    1a. Tempo ring dips: 5+7-5+5-5+2-5+1
    1b. BTn push press: 40-50-60-65kg

    Cond: biggest DB we have is 25kg so used that. Finished the burpee box overs in at about 17:30 min tried the oh walking lunges couldn’t hold the weight over head. Midline and shoulders fubar. Tried on lighter weight but eventually at 20 min I called it a day. Proper broken.

  19. BBG
    1) 185,195(2)
    2) 175(2), 175

    S/S
    1a) 8,6,5,3
    1b) 115,125,135,140(4,1)

    Conditioning
    15:15 @50#

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