Fitness-2/2-clean and jerk, front squats, jerk, "Hips Don't Lie", leg crank, row, ring-dip work

Tuesday

Was a big one back in the gym today after the extended weekend. Started with some de-load work on c/j and fronts and used the work to warm-up to some heavy jerks:

hsc and jerk

-2 x 5 x 95#

-2 x 5 x 125#

-2 x 5 x 145#

fronts

-5 x 155#

-5 x 165#

jerk

-3 x 205#

-3 x 235#

Would've liked to finish higher on the jerk but ran out of time and wasn't feeling very strong anyways. My pr in the jerk, off of the rack, is 275# for 1 rep. I feel my strength isn't at that level right now and I'd love to get back.

Took a 5 minute rest and then went after "Hips Don't Lie." This was a wod from one of the regional qualifiers for last year's CF Games. It's 3 rounds, 21-15-9, of the following for time:

box jump, 24"

kb swing, 24kg

sdhp, 95#

time=5:19

Last year's top time was about 4:10. Needless to say I wasn't happy. Just have to get better.

From there, I rested exactly 5 minutes and then went after the "leg crank" protocol. The "leg crank" is 3 rounds, each round performed AFAP, with a rest between rounds:

all w/hands laced behind head

-24 x air squats

-24 x fwd alternating lunges

-24 x jump lunges

-12 x jump squats

-rest 45 seconds

Ouch, this protocol is brutal. Last week we did it w/1 minute rests. It's amazing how big a difference 15 seconds makes. After the "leg crank," I took a 90 second rest and then went after a 500m row AFAP followed by another 90 second rest and another 500m row:

1st 500m=1:33:3

2nd 500m=1:34:8

This again proved to be the most painful line-up of exercise I've yet to experience. After the "leg crank" my posterior was just wrecked and the row was awful. Both efforts were way off my pr. The lungs were there but again, my posterior was absolutely devastated. I was happy to pull the second effort only 1 second slower than the first but was disappointed to not pull the first effort under 1:30. I'll keep getting better.

I finished with some ring-dip work. I did 1 strict dip EMOTM. I got 6 dips unbroken in the 6th minute and had to call it a day to prepare for the evening class. I was feeling the lack of good nutrition/rest at the end of this one. Good to be back on board and productive.