Fitness - Two-A-Days, HEAVY deads, WOD #1 - 2/12

Focus: 5x3 dead lift, building up to max set of 3
1x3 - 150 Kg (330.7#)
1x3 - 170 Kg (374.8#)
1x3 - 180 Kg (396.8#)
1x3 - 200 Kg (440.9#)
1x3 - 150 Kg (330.7#)

DAMN! New dead lift PR! 200 kilo's would have been a new 1 rep max for me, and I got it for a set of three. Although, my last rep probably looked pretty ugly, I got it up fully extended and locked out. Pretty stoked on this effort, it's 110 Kg (240#) over my body weight for three reps.

I'm probably not going to try this weight again for a while. Although I got three reps, I'm not strong enough yet to get them with good form. I'd rather back off for a while, get stronger, and nail three reps with a neutral spine. Rather than blowing my back out trying to grind out three reps with bad/dangerous form.

WOD: 1 minute rest between 4 individually timed rounds of:
10 burpees
10 weighted (holding 25 Kg-55# plate overhead) sit ups

Score/Time(s): R1-:33, R2-:35, R3-:35, R4-:37
Calories burned (focus & WOD): 487

This wasn't too bad. My burpees felt solid and went really fast, I never really slowed down. My sit ups help up as well. The only thing that slowed me down was holding the 55# plate over head, pressing through the shoulders and keeping a good lock out got hard.

I've got another workout tonight and then another two-a-day with the level 2 classes tomorrow. Looking forward to a much needed rest day on Sunday.