Fitness - Two-A-Day, Weighted Pull-Ups/Dips & Heavy "Helen" (WOD #1) - 4/12

Today's focus was a super set of weighted dips, which I hit up on the rings, and pull ups.

Focus: 3x3, heavy cross sets of weighted ring dips and pull ups
Dips
3x3 - 48 Kg added

Pull Ups
2x3 - 24 Kg added
1x3 - 32 Kg added

I felt good here even though I barely got my chin above the bar on my third set of pull ups. The dips were heavy as well, I focused even with the heavy weight on getting complete full range of motion. Especially at the top, really posting up through the upper back and shoulders to get a solid lock out.

WOD w/12# vest: "Helen", is 3 rounds for time of:
400m run
21 kettle bell swings - 24 Kg (I used 32 Kg bell)
12 Pull ups

Score/Time: 8:25
Calories burned (including focus & WOD): 637

I wore the weighted vest and went heavier on the swings, earning the Rx+ mark on the white board. The vest certainly made things interesting, I didn't feel it much on the swings, but it was hard to overcome on the running portion.

I've gotten pretty dang good/efficient with the butterfly kip and 12 isn't that many so I didn't have too much trouble with them. I had the first two sets unbroken and was on my way to all three sets unbroken but my grip failed me on rep 10 of the last set. My left hand slipped off the bar and I had to shake it out for a breath and finish the last 3 reps.

I was pretty stoked on my time, my Helen time if I follow the standard Rx is a sub 8, and this wasn't too far off. So, I'm happy.

I've got another workout this evening and i'm feeling great, so i'm ready to get after it.