Deacon Bradley

The personal site for ME!

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OHS plus Box Jump Over AMRAP

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1. Strength

Front Squat: 3-3-3-3

  • 205
  • 205
  • 205
  • 205

Felt pretty good. Really need to get back to strength stuff again.

2.) Conditioning

10 minute AMRAP

  • (2, 4, 6…) Overhead Squats [75]
  • (2, 4, 6…) Box Jump Overs [20″]

Start with 2 reps each, increase by 2 reps each round.

Result:

  • Completed round of 12
  • Plus 14 OHS
  • Plus 8 box jump-overs

Wow, that was way better than the last two times I did this (Aug 2016, Oct 2015) . Felt good too. I didn’t take any in-round breaks until late in the round of 10s. Pacing felt good. Cardio felt good. OHS even felt good and I did them all unbroken which surprised me.

Two big differences between this time and the previous times:

  1. I weigh about 188 (vs 195+)
  2. It was 55 outside instead of 100+
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Snatch + Pull Ups + OH Squat + Thrusters

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Repeat of this wod from a year ago.

1.) Conditioning

  • 20 x power snatch [65]
  • 20 x pull ups
  • 20 x overhead squat [65]
  • 20 x pull ups
  • 20 x thrusters [65]

Time: 11:34

This should have been done in about 8 min. I took a massive rest on the second set of pull-ups. I haven’t been doing any pull-ups in the last few months! Between that and being overall out of conditioning shape for CF I took probably an extra 2:30 on that set.

Good WOD overall. I’m sure doing this without the back squats first made it much quicker for me :). Will repeat this again.

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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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Barbell Conditioning

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Straight barbell conditioning today.

1. Back Squats

3 minutes to get as far through this as you can:

  • 15 reps @ 135
  • 15 reps @ 185
  • n @ 225 (as many as possible in time remaining)

Result: I made it through 15 reps @ 185 right at 3 min. I was dead – wow.

2. Push Press

3 minutes to get as far through this as you can:

  • 15 reps @ 65
  • 15 reps @ 95
  • n @ 115 (as many as possible in time remaining)

Result: I made it through 4 reps at 115.

I was originally going to go much heavier, but the back squats were SO tough I decided to lighten up (and I’m glad I did).

Looking forward to doing more barbell conditioning in the future. I really need it!