Fitness - Two-A-Day, Level 2 Skills & Met-Con, 2/13

Level 2 Skills Class: Today we did a little barbell workshop/clinic. Mainly focusing on the dead lift. The goal was to really practice the movement with perfect form. Retraining the nervous system and going after each rep like it was a PR (even though we were only at around 50% of 1RM). He wanted us to set up and pressurize for each rep like we were trying to set a new max.

WOD #1: 1 rep every 20 seconds (3/minute) of
1 dead lift - 100 Kg (220.5#)

Score/Time: 48 reps (16 minutes)
Calories burned (WOD only): 416

My lats, core and glutes were wrecked after this. After pressurizing so hard for all those reps, I was pretty fatigued. The weight was light but heavy enough to feel a load on the system. It was mostly keeping such hard tension for so many reps that took it's toll. Great practice though. Dave was coming around and giving pointers and things to watch and feel for.


Level 2 Met-Con Class: All I have to say is this one looked way easier on paper. I thought I was going to blow through it but I got owned, hard. who knew tire drags could be so hard.

WOD #2: 3 rounds for time of
10 front squats - body weight (90 Kg - 198#)
50m tire drag running forward - loaded with 150#)
50m tire drag running backward - loaded with 150#)
25 Ball slams - 20# slam ball

Score/Time: 10:39
Calories burned (WOD only): 626

Damn, it felt like my legs were going to explode. The LA build up was ridiculous, I felt like (and for sure looked like( a new born giraffe trying to take it's first steps when I was done. Scott told me that i wouldn't be sore at all thought because there was almost no ecentric loading on the legs. and he was right. For how my legs hurt during the WOD, I was not sore at all the next day.

I need to drag the tire more, that kind of work is unlike any other. It really bogged me down today.