Deacon Bradley

The personal site for ME!

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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.

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Block Party

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

  • 185: working on form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 195
  • 2 x 205
  • 1 x 215
  • work up to 1RM..
  • 1 x 235

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: 10:00

My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.

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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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Running Christine

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1.) Strength

Front Squat: 3-3-3-3

  • 205 across

Felt good, but also like I haven’t lifted heavy in forever… which is true.

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 = 16:37

A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.

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Helen Rx

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1. Strength

Front Squat: 3-3-3

  • 225
  • 225
  • 225

Not bad.

2. Conditioning

Helen: 3 Rounds

  • 400m run
  • 21 kettlebell swings [53]
  • 12 pull ups

Time: 14:43

Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.

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Block Party

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Repeat of this WOD from CC last year

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

  • 185: working on form.

2.) Work up to a 1RM Front Squat

  • 195

Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.

This felt great and I could’ve done more if I had more time. Pretty happy with this lift.

Conditioning:

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

TIME: 8:15

My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.

Back at it!

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104 degree AMRAP

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1. Strength

Front Squat: 3-3-3-3

  • 205
  • 215
  • 215
  • 215

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: Finished the round of 12 exactly at 10:00. Very please with that – just 3 reps off last October when I was training on the bar more.

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Saturday Conditioning

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1.) Strength

Front Squat: 2-2-2-2-2

225 across

I was hoping for 235+ on this, but wasn’t feeling very strong in this today. Core felt less stable then usual.

2.) Conditioning

4 Rounds:

  • 5 KB swings [53]
  • 10 pull ups
  • 15 push ups
  • 20 sit ups
  • 25 squats

Time: 14:20

This was a good “get back to conditioning” workout. Felt good and strong the whole way through. Pace dropped off as I went mostly from push-up fatigue.

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12min EMOM

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1.) Conditioning

12 min EMOM:

  • min 1: 5 x power snatch [95]
  • min 2: 10 front squats [95]
  • min 3: 5 x clean and jerk [95]
  • min 4: 10 front squats [95]
  • min 5: 10 x deadlift [95]
  • min 6: 10 x front squats
  • …[two times through]…

Result: The front squats were killing me. I technically finished the last 5 reps after time expired, b/c I finished the 10x deadlifts on round 11 right at the 1min mark. Good conditioning WOD for me, but maybe a little too much on the front squats.

I actually modified a CompTrain WOD to get this, where I subbed the front squats for a 15 cal row. Not the same thing :).