Deacon Bradley

The personal site for ME!

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PSE Move – Cycle n; Test Week

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Notes: Today we test where we’re at with these two movements. Over the next 7 weeks we’ll gradually add reps based on a percentage of today’s average. We’ll retest in Week 8.

Push Ups:

  • 25
  • 17
  • 11

Average: 18

Pull Ups [black band]

  • 8
  • 6
  • 5

Average: 6

Conditioning

With a 15:00 clock, perform for max TOTAL reps:

  • 1:00 Pull Ups
  • 2:00 Burpees
  • 3:00 Step Ups @ 20″
  • 4:00 Kettlebell American Swings @ 35-53lb (16-24kg)
  • 5:00 Squats

Results:

  • 16 pull ups
  • 15 burpees
  • 40 step ups
  • 50 KB swings [35]
  • 100 squats

Total: 231

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CrossFit Games 16.1

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I’m starting this Open season weighing it at 196, which is about 8 pounds over where I’d like to be. It’s been a rough winter! The open is a good time to buckle down and get after it for 5 weeks, even if this will mostly be a train wreck.

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16.1: 20 min AMRAP

  • 25 feet overhead walking lunge [95]
  • 8 bar facing burpees
  • 25 feet overhead walking lunge [95]
  • 8 chest to bar pull ups

Result: 4 rounds + 25 feet lunges.

That was brutal. Midline stability, shoulders, and cardio were toast. I’m pleased with my pacing, and pleased to have finished. That was a heavy weight for my conditioning, and I’m overweight to do chest to bar pullups right now.

Check. Done. On to the next one.

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3 Rounds of 10s

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1.) Conditioning

3 Rounds:

  • 10 pull ups
  • 10 front squats [135]
  • 10 burpees

Time: 9:58

Really need to get back on the conditioning train. This first round felt good, then the 10 rep squats into the burpees was a tough combo. Good weight. Need to redo this one more.

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3 position clean & jerk + AMRAP

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1. Strength

10 x 3 position Clean & Jerk [climbing]

  1. high hang squat clean (hips)
  2. low hang squat clean (just below knees)
  3. squat clean (from the ground)
  4. split jerk

Result:

  1. 135
  2. 155
  3. 160
  4. 165
  5. 170
  6. 175
  7. 180
  8. 185 (push out)
  9. 190 (push out)
  10. 195 (push out)

Really pleased with this. Turns out 10 sets of climbing weights covers a lot of ground. Glad I started light, because 195 was closed to my max when I was fatigued at the end there. Felt strong though and still went touch & go.

My split jerk is really bad. The last three sets where a small push-out on the jerk.

2. Conditioning

7 minute AMRAP

  • 10 Thrusters [65]
  • 5 bar facing burpees
  • 10 Hang Power Snatch [65]
  • 5 bar facing burpees

Result: 2 rounds even. I finished round 2 with 20 seconds remaining, but my back was toast.

This was tough. Thrusters and burpees are my two worst exercises for conditioning. I should come back to this WOD and scale it down so I can keep moving better (and not after a strength WOD).

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Evening Conditioning

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1.) Conditioning

5 Rounds:

  • 7 power cleans [75]
  • 7 thrusters [75]
  • 7 burpees

Time: 11:40

Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).

2.) Strength

Back Squat: 10-10-10 across

205, 205, 205

These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).

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Front Squats + AMRAP

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Just starting to mix some CrossFit workouts back in with other Insanity stuff. I’m off track on everything today with a sick preschooler. Managed to get this one in today:

1.) Strength

Front Squats: 3-3-3-3-3

  • 185
  • 205
  • 225
  • 225
  • 205

These were rough. Felt like I hadn’t done ANY squats in months (which I haven’t). Pleased to squeak out 3 @ 225 on my first day back though.

2.) Conditioning

12 min AMRAP

  • 5 power cleans [115]
  • 5 burpees over the barbell [lateral]

Result: 6 rounds

This felt pretty awful. I was gassed pretty quick, and my quads were dead on the burpees. The cleans felt okay.

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Down in flames

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90 degrees out. Super humid. Sunny. So – much – sweat. Brutal.

1.) Strength

Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat

Result: 115

Did not feel good on this today at all. Felt slow and never got comfortable with the catch. The only part that felt strong was the OHS.

2.) Conditioning

3 Rounds for Time

  • 12 Pull-Ups
  • 12 Burpees
  • 200m Run

Time: 12:35

This was one of those workouts I was basically embarrassed by how poorly it went. Lately it’s just been lack of consistency with my focus on other projects, and the heat showed up right when I lost some consistency. Haven’t felt comfortable since.

Getting back on it tomorrow!

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Snatch Bar Complex + Conditioning

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1.) Snatch Bar Complex: 7 reps of this complex

1 x Pocket High Pull + 1 x Hang High Pull + 1 x Hang Squat Snatch

95-95-105-105-115-115-115

My first time doing snatch high pulls. Fun! Felt good. Would probably start at 115 if I did this again now that I’ve got the skill down.

2. Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10 reps of Chest to Bar Pull Ups for time. Sets must be unbroken to count.

TIME = 10:00

This got really hard after the 7 rep round. By “unbroken” I just meant “stay on the bar.” I was able to do through 7 reps unbroken, but the last three sets were super tough and I just squeaked them out any way I could.

3. Conditioning

AMRAP 3:00

  • 6 Front squats [135]
  • 6 bar facing burpees

Rest 1:00

AMRAP 3:00

  • Double unders

Rest 1:00

AMRAP 3:00

  • 6 Front squats [135]
  • 6 bar facing burpees

Result:

awful, hah. I expected the front squats to feel great after all the heavy long sets of squats I’ve been able to knock out. That was very far from true and torpedoed my whole WOD. I spent more time gasping then lifting.

AMRAP 1: 2 rounds even

Double Unders: 115

AMRAP 3: 1 round + 6 front squats