Deadlift/Russian KBS + Ring Handstand Push Up

My last night of work was last night, now have 3 days off. After I got off work this morning I decided not to go to the morning class. I felt a little too tired and didn't want to mess up a training day by just going through the motions. I ended up sleeping about 6 hours (A much needed sleep). I had about an hour and a half before the class so I had a banana, some blue berries and a pre-workout drink.

Warm Up
100 singles
+
10 kbs
10 push ups
10 sit ups
(x3)

Training

A. Clean Grip Dead Lift - build to a tough single - take no more than 3 really tough sets to get there

(rest as needed b/t sets but enough where your brain is fired up and confident about next jump; your total sets can be as many as you want)

B. Heavy Russian KBS unbroken ladder for time - 1 - 8 - 1

(1 swing, rest on ground, 2 swings, rest, 3….up to 8..then back down to 1 for time)

Coaches notes: Clean grip dead lift is a double over hand grip. No mixed gripping here. On the KBS swing ladder. Swings are to be completed to forehead height and no higher. GO HEAVY! Each rung in the ladder must be completed unbroken for you to progress to the next rung.

Results

A. 205#

B. 70lb kb: (4min 54sec)

Today's WOD went very well for me today. You may notice my deadlift was a lighter load....I have recently been focusing on my deadlift form. I can lift a lot more weight, especially for a one rep max, however I completely lose my form. I feel that if I'm going to count any number of reps I want them to look perfect. I've intentionally been calling a no rep on myself if my form isn't solid. My numbers may be lower for awhile until I get more confidence with the lift, but I feel that in the long run I'll benefit much more. 

     - I also have to thank Anthony for critiquing my deadlift today. I've been keeping my neck bent (up) looking forward when I deadlift. I started doing this when I first started at Redline. This was to in a way cue myself into keeping my back flat, and I've been doing it ever since. Worked today on keeping everything in a straight line (looking down at the beginning of the lift)..in making this simple change I actually felt much more powerful and I've been deadlifting long enough that I controlled my back throughout the whole movement as well. I'm sure I could have lifted more today but I had done more than 3 sets working on technique so I called it quits at 205.

   For the KBS' I felt very good using the 70. I've had minor trouble with kettlebell swings with the end of the movement above the head while using the 70, but I think it was the perfect weight for the Russian swings.

   

After the WOD I spent a small amount of time on ring handstands/ring handstand push ups with Coach A. I want to say it's a hard movement, but it just takes putting time into learning it. I definitely liked trying it out. I feel I have my handstand holds, and handstand push ups against the wall down pretty well. With that said I definitely want to work real hard on the ring handstand push ups.