Fitness - Two-a-days - Split Jerks & WOD #1 - 12/09

My glutes and hamstrings are pretty tight from yesterday's dead lifting. Also a little muscle soreness in my lower back which is not really a good thing. It means my form was a little off and when it got heavy I was using too much of my back.

today's focus was 5x5 cross sets of strict/military press but I intended to get under some heavy weight today (following a strength nesting). So I decided to go with split jerks.

Focus: 5x3, split jerks, working up to 2 heavy sets of 3
1x5 - 70 Kg (154.3#)
1x5 - 90 Kg (198.4#)
1x3 - 105 Kg (224.8#)
1x3 - 120 Kg (264.5#)
1x2 (failed 3rd rep) - 120 Kg (264.5#)

Damn, 120 kilo's was heavy. It's the most I've ever tried jerking and I felt like my form held up really well. I got some pointers afterward on ways to improve but overall I'm really happy with it.

WOD: AMRAP in 12 minutes of
5 hang power cleans (no squat) - 61.5 Kg's (135.5#)
5 burpees

Score/Time: 14 full rounds + 1 hang clean
calories burned (including focus & WOD): 645

I felt like a kept really good intensity throughout this workout. I tried not to go all out right out of the gate, but I'm not sure how well I managed that. I had 8 rounds at the halfway point, which I felt good about. Considering the only other guy to go Rx (135#) had gotten 8 rounds total. I tried to keep up that pace but obviously couldn't. With 6 minutes left I was getting one round per minute, which still isn't bad. I was sucking wind pretty hard at the end of it.

Since these were from the hang position I tried to focus on (especially when I got tired) keeping a neutral spine, getting a big hip explosion and jump to have my shoulders do as little work as possible. A big shrug right before dropping under it helped me as well.

It's always important to keep form in mind when you're attempting to crank out several reps as fast as possible with olympic style lifts. Not only does it help you maximize your out put. It's incredibly important for staving off injury and It trains your nerves to help your muscle memory. If you practice it wrong, you'll perform it wrong. But if you practice it correctly, you'll perform it correctly.

I'm a little worried for my second WOD this evening. Feeling a little warn down but I know Dave will have no mercy.