Fitness - Annie, Dead Lifts & WOD - 4/09

I woke up feeling the rope climbs today. My back and grip is pretty sore, which is a good thing.

I got to the gym a little early to continue work on my double unders. I hit up "Annie" (50, 40, 30, 20, 10 of double unders and sit ups) un-timed.

Focus: Snatch grip dead lifts with chains, 5x3 cross sets
2x3 - 120 Kg (264.5#)
3x3 - 150 Kg (330.7#)

My hook grip is still struggling. I keep on being told that it's one of those things where the more you do it, the more comfortable you get with it. But it's not happening yet with me. It still is uncomfortable and hurts a little but i'll keep at it.

WOD: AMRAP in 12 minutes of
1 sumo deadlift high pull - 52 Kg (115#)
1 ring push up
1 hanging ankles to bar
2 sdlhp - 52 Kg (115#)
2 ring push up
2 hanging ankles to bar
3 sdlhp - 52 Kg (115#)
3 ring push up
3 hanging ankles to bar
4 sdlhp - 52 Kg (115#)
4 ring push up
4 hanging ankles to bar
5 sdlhp - 52 Kg (115#)
5 ring push up
5 hanging ankles to bar

Score/Time: 4.2 rounds (finished through the 2's of round 5)
Calories burned (focus & WOD): 602

I feel good about this. I like progressions like this and I went pretty much non stop as fast as I could. I really focused on wasting no time between transitions, which worked pretty well. I went from each exercise to the next and got to work.

I've got the level 2 class tomorrow and some strength work planned. I'm going to try to go for a 1 rep clean and jerk max, 1 rep snatch and if i've got enough in the tank, a 1 rep max clean.

After that i've got a short/heavy strength focused WOD planned: 3, 2, 1 of clean & jerks at 110 or 120 Kg's and snatches at 80 or 85 Kg's. Stay tuned for that.