Fitness - Dead Lifts & KB Swing/Burpee WOD - 11/30

I'm still really sore from Saturday's Level 2 met-con class. My forearms, back, chest, hamstrings, glutes, shoulders. . . pretty much all over is still feeling it. And wouldn't you know it, heavy dead lifts and a short, but heavy EMOTM was on the white board for today.

Focus: 5x5 Dead lifts, working up to heaviest possible set
1x5 - 130 Kg (286.6#)
1x5 - 150 Kg (330.7#)
1x5 - 160 Kg (352.7#)
1x5 - 165 Kg (363.7#)
1x5 - 170 Kg (374.8#)

After I stretched, warmed up my legs a little and got a few sets in, I started to get into this. I feel really good about my effort today on deads. It's the heaviest I've ever gone with a set of 5, by a lot. I remember when I could barely get 160 off the ground for one rep. And just a month or so ago I could barely get 180 Kg off the ground. Now I'm doing sets of 5 at 170 Kg. I like it.

WOD: EMOTM (every minute on the minute) for 15 minutes of:
5 burpees
10 2 arm kettle bell swings - 32 Kg (70#)

Score/Time: N/A
Calories burned (focus & WOD): 651

This WOD is the brain child of Jess, a new coach who helps out a few mornings a week, and it kicked my ass. The burpees didn't really start to ware on me until about round 10. The Swings however, got to me pretty quick. Mostly because my hamstrings and glutes were still really sore, as well as my arms and shoulders, so it became pretty tough just to hold on to the 70# bell. The swings just seemed to drain a lot of energy from me today.

The idea was to sprint through the burpees and swings as fast as possible and rest for the remainder of the minute. I was finishing with about 30 seconds of rest before the next minute. That turned into about 20 seconds at minute 8, and the last 2 rounds I only left myself about 12-15 seconds rest. It was brutal.