Fitness - Two-A-Day, Level 2 Skills & Met-Con Class - 1/30

Level 2 skills class - Work and WOD #1:
Went after the Level 2 Skills class with some kettle bell work. Dave brought in a Russian Champion of Sport (similar to an All-American, Champions of Sport to Russia are held in super high regard). Anyway, he showed us things I had never even thought of, technique drills that were super helpful and so many ways to improve movement with a kettle bell.

After that we got after an AMRAP that included a lot of what we had just learned. AMRAP in 20 minutes of:
5x(1 kettle bell squat clean, 2 kettle bell jerks) - 16 Kg KB in each hand
2 hip overs (gymnastics move performed on the pull up bar)

Score/Time: 14 full rounds + 2x kettle bell complex
Calories burned (including work & WOD): 868


Level 2 met-con class - Work & WOD #2:
We started off with instruction from Scott to find our 1 rep clean max. I was stoked. I knew all the front squat and hip technique work I've been doing with Scott was about to pay off. My old max was 125 Kg, I was about to crush that.

After some good warm up sets and successful tries at 132 and 136 Kg, I wanted to reach a little further and see if I could up it even more. I was moving really well and 136 went up without too much of a battle. So, I put on 5 more kilograms and went after 141 Kg, and nailed it. It was pretty sweet, a 16 kilo improvement in my clean.

After all that excitement it was time for the bulk of our work, "Christine" was to be our met-con for the class. I hadn't done this one in about 5 months and although It was the end of the week and I was tired, I was also determined to pull another big PR. The only other time I've done "Christine" my time was 9:48.

Christine: 3 rounds for time of
500m row
12 body weight dead lifts (90 Kg - 198#'s)
21 box jumps

Score/Time: 9:02
Calories burned (including warm up, clean work & WOD): 600

Another huge gain PR. This is still my least favorite staple WOD though. I even got the PR using more for the deads (my weight has increased since the last time I tried Christine). Sub 9 (preferably 8:50 or less) is the new mark I'm aiming for. on this one.