Deacon Bradley

The personal site for ME!

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Running Christine 3

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1.) Strength Front Squat: 3-3-3-3 across
  • 215
  • 215
  • x
Something not feeling right today. Cut this one short and did some backsquats to round it out. Feeling tweaked from my ruck yesterday. 2.) Conditioning “Running Christine” (because I don’t have a rower) 3 Rounds:
  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]
TIME = 16:45 Super gassed on this one. Haven’t done DL or box jumps in months. Both felt super weak. Held 5:00 pace the first two rounds, but had to walk a bit on the 3rd run. Feeling pretty crushed after this one!
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Block Party 4

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1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

Felt surprisingly good. Not as smooth as I’d like, but solid form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 205
  • 2 x 215
  • 1 x 225
  • work up to 1RM..
  • 1 x 225

I haven’t lifted in forever so I’m stoked with that lift!

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 7:24

My pull-ups are what slowed me down. I haven’t been doing those at all. Really surprised how well I did though. The round of 8 was the first one I had to get off the bar. I was doing them in 2s after that.