C&P Easy Day | My First Ever SSST

Lunch:
Didnt have access to my working bell (28kg) so I bumped it up to 32kg.
5 Ladders, 2 rungs ea

30 reps total = 960kg = 2116#'s

6min of 32kg snatches.
5/5
5/5
5/5 (switched to lowering to rack before re-snatching)
5/5
2/2

44 reps total...= 1408kg = 3104#'s

5220# total..
-------------------------------------------------

Afterwork I was motivated by Brady Jones RKC to try my first SSST.
24kg Snatches. AMAP in 10 min.
I got 167. not bad for my first attempt.
FWIW: I hit 100 snatches at minute 4:45, so I am still able to meet my RKC requirement. :)

Heavy Day

28kg Clean and Press L/R
1,2,3,4   Rest 2min
1,2,3,3 Rest 3min
1,2,3,1 Rest 4min
1,2,3,1 Rest 5min
1,2,3,1 (almost did 2 reps at end)

Rolled the bones: 5min
1H 28kg swings, AMAP
104 total

So I played around with my rest times to see if I could hit that fourth rung...I think I should do 5min between all sets from now on.
I will shorten my rest period once I can hit 1,2,3,4 for all 5 sets.

Easy C&P + Snatches

single C&P  ladders
28kg 1,2,3 (mistake, supposed to be 1,2)
32kg 1,1 (experiment)
28kg 1,2
28kg 1,2
28kg 1,2


28kg Snatches (50)
10/10
5/5
5/5
5/5
Time: 3m20sec

Hard Day

28kg C&P Ladders
1,2,3,4
1,2,3 (brief rest) 4
1,2,3 rest 3
1,2,3,3
1,2,3,3



Snatches planned for later today.

Loaded Cleans...

40kg Loaded Cleans
5reps eas
5 sets

28 kg C&P + Swings + Sqt thrusts

ETK Heavy:
28kg C&P
5 ladders, 3 rungs ea

From an Alan Cosgrove Article:
28kg 2H Swings + Sqt Thrusts
Start at 8, ladder down...
So,
8 Sw, 8 Sqt Thrusts
7 sw, 7 Sqt-thrusts.....
1 Sw, 1 Sqt Thrust
Conditioning Suicide!

As written, it should be 15 and 15, but I am not ready for that...YET!

Aarons complex & swimming

Today was a fast day (needed to cleanse after my 2 week vacation with less than optimal food choices.) So my energy level was not very high today.

Some light swimming earlier in the day, then some kb complexes.

RKC Aaron Pierson sent me a complex to play with (using double 20's)

10 DSW
10 DSN
10 DCL&P
10 DSquats
10 deadlift+Burpees
10 Pushups

Felt good, all in all. I was a little worried about the dsn right after dsw, but i managed it well. Definitely took rests through-out.

Back at it! Rite of Passage with 28kg...

I was on vacation for two weeks and saw a dip in my pressing strength today. Not too worried. Another week and I'll be back where I was before my vacation.

Heavy C&P Day
28kg 3 rungs
3 ladders
Managed to do 1 more ladder of 2 rungs. Per ETK, I stopped when I could not bang out that 3 rep.

Rolled the dice and came up with 8min of swings:
28kg
2H swings - 26reps
5L/5R x2 (20 reps)
2H swings - 20reps
5L/5R x2 (20 reps)
2H swings - 20reps
6L/6R x2  (added 1 more on last set to hit 25 reps)
2H swings - 5reps
136reps total