Fitness - Two-A-Day - Strict Press & Right In My Bread Basket WOD #1 - 12/14

Feeling good this morning and recovered from Saturday. Didn't get that much sleep last night but I woke up easily, ready for action. And that's exactly what I got. I was chomping at the bit to get into today's WOD. What can you say, some WOD's are just made for you. And today's was right in my wheel house. I was looking to destroy the white board.

Focus: 5x3 strict press, cross sets
1x3 - 70 Kg (154.3#)
1x3 - 80 Kg (176.4#)
1x3 - 81 Kg (178.6#)
1x3 - 82 Kg (180.8#)
1x3 - 83 Kg (182#)

Feeling good about my presses this morning as 83 kilo's is yet another PR for me. My numbers keep rising which keeps a smile on my face. In all honesty I didn't have to fight that hard for it. I feel like 85 or even 86 kilo's would have gone up today. Oh well, something to try for next time.

On to the WOD:

WOD: AMRAP in 12 minutes of
5 clean & jerks - 71 kg (156.5#)
5 pull ups

Score/Time: 15 full rounds + 5 c&j and 3 pull ups
Calories burned (including focus and WOD): 598

I feel like I killed this WOD. 2 pull ups short of 16 full rounds. I tried not to go all out at the beginning because I knew it would slow me down a lot towards the end. I went out fast but it was a manageable pace throughout the whole WOD. I pretty much didn't stop or rest during the c&j's or pull ups. When I got tired I rested a few breaths only between exercises.

A large part of how I was able to get so many rounds was that I was doing butterfly kipping pull ups, where it's more of a circular motion. As opposed to regular kips where it's more of a pendulum motion. I've gotten pretty good at the butterfly variety and am able to find and hold a rhythm well. I would say that it literally takes 1/3 the amount of time to perform them butterfly style.

Afterward I had about 3 or 4 people come up to me asking them If I could teach them the technique, which was pretty cool. I was happy to show them.

I've got another two-a-day today so stay tuned for WOD #2. Not sure what to expect.