Fitness - Two-A-Day, Jerk/Split Jerk Work & WOD #2 - 1/6

Got back to the gym today for the second WOD of the day and I was looking forward to getting after it. Dave and I worked on my power and split jerk footwork and right away i felt a huge difference in my technique, which translated into more confidence as well. When you're dropping under and pressing out hundreds of pounds over your head, you don't want to be wavering.

Focus: Jerk/Split Jerks, worked up to heavy set of 3
2x3 - 80 Kg
2x3 - 100 Kg
2x3 - 120 Kg

The lessons that Dave taught me paid off right away. My form was sick, and I stuck every rep. A few weeks ago I barely got one rep at 130 and it was UGLY.

WOD: 3 rounds for time of
30 split jerks - 60 Kg
400m run

Score/Time: 13:36
Calories burned (focus & WOD): 606

This was a good bit of work. It was hard to pump my arms during the run because the shoulder and back work during the jerks, but my running held up alright. My lungs and legs help up which was nice.

Super excited for "Jackie" tomorrow, I feel a little beat up though.

Fitness - L-Sits & Heavy Grinder WOD - 12/11

I feel amazing having taken yesterday off. I woke up with a spring in my step ready to give it my all.

Focus: L-sits, 5 rounds of max L-sit hold, about 2-3 minutes between rounds
1x49 seconds
1x36 seconds
1x30 seconds
1x28 seconds
1x19 seconds

Uh, wow. After my first set, these went down hill fast. I really need to start working on my core strength like this a couple times a week. Just come in early or stay late a few days a week and bang out some max l-sits holds for a few minutes.

I was surprised at how long I held the first one but these killed me. My quads even starting cramping up on my last 2 sets. The Level 2 skills/gymnastics class has helped a great deal in this type of exercise though. Being able to press through the shoulders and engage the middle back is key in supporting l-sits.

WOD: AMRAP in 12 minutes of:
5 dead lifts at 1.5xbody weight - 130Kg (286.6#)
3 Kettle bell jerks - 32Kg bells (70#)

Score/Time: 10 full rounds + 5 dead lifts

This wasn't that long (although it seemed like it) but it was a super heavy grinder of a workout. The dead lifts got heavy fast, I was only able to get all five in a row for 4 rounds. After that they were broken up into whatever.

I got all three jerks in a row every round but the hardest part was cleaning the damn things up to the rack position. Some people chose to alternate and do 3 on one arm, then three on the other. I decided to do both at once to get more rounds in. Cleaning two 70# kettle bells at once was taxing for sure. My main reasoning for getting all three jerks in a row was so that I didn't have to clean the bells back up to my shoulders and waste all that energy.

Today was heavy but it felt good. Another two-a-day tomorrow, both level 2 classes, both in the morning. Looking forward to much needed rest on Sunday.