Deacon Bradley

The personal site for ME!

  • Home
  • About
  • Blog
  • Training
    • WOD
    • Weight Loss Challenge
  • Photos
  • Projects
    • DeaconBradley.com
    • Funnel Owl
    • Life Stoked
    • Life Stoked Podcast
post

Core Meltdown

May 15, 2015 By deacon Leave a Comment

1.) Clean & Jerk Complex

This is a bar complex so each rep is right after the next.

  • 1 x Power Clean
  • 1 x Squat Clean
  • 1 x Push Jerk
  • 1 x Split Jerk

Result: 195

Didn’t feel great on this. The power cleans didn’t feel super comfortable, and my jerk needs a lot of technique work. Please to get to 195 since 200 is my 1RM.

2.) Front Squats (with pause)

Work up to heavy 1 rep max. Pause 3 seconds at the bottom of each rep.

Result: 245

Pretty please with this considering that’s (as I remember anyway) also a 1 rep max.

3.) Conditioning

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Rest 1 minute

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Rest 1 minute

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Result: (per round)

  • 11 x front squat
  • 10 x front squat
  • 8 x front squat

Notes: This was fun. I tried to focus on doing good v-ups and supermans even though it was tempting to rush through it. My core was gassed after the first round. Pretty please with the number of front squats I was able to crank out with this core workout.

Filed Under: WOD Tagged With: bar-complex, front-squat, power-clean, push-jerk, split-jerk, squat-clean

Connect with Me

  • Facebook
  • Instagram
  • YouTube

My Business

The Life Stoked Podcast

View all sessions

Current Conditions

Weather Underground PWS KTXCEDAR129

Fueled By

Advocare

Tags

1-rep-backsquat 4oom-run 10-rep-backsquat 20-rep-backsquat 30-rep-backsquat 400m-run back-squat bench-press benchmark box-jump burpees businessowner c2b-pull-ups dadlife deadlift digitalmarketing double-unders entrepreneur facebook fam favorite fitfam front-squat g1 GarageGym hang-squat-clean helen kb-swings leadership lifestoked marketing overhead-squat power-clean power-snatch productivity pull-ups push-jerk push-press push-up split-jerk squat-clean squat-snatch startuplife thrusters toes-to-bar

Copyright © 2021 · Deacon Bradley · Genesis Framework