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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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 :).

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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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“The Admiral”

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Long day in the chair working through a certification. Had to get out and train even though I should be studying… and it’s cold… and dark…

1.) Strength: Squat Snatch

1 rep every 10 minutes

  • 1-4: 115
  • 5-8: 125
  • 9-10: 135

These felt better as I went. It’s been forever since I’ve done snatch, and even longer since squat snatch. I felt like I had PLENTY of strength on these, but my catch was all kinds of off, which is why I felt better and better as I went I guess.

2.) “The Admiral”

3 Rounds:

  • 20 Burpee Pull Ups
  • 20 Front Squats [115]
  • 20 Box Jumps [20″]

Time: 25:22 (aka, “who cares, I actually finished this!”)

I knew going into this I haven’t been conditioning enough for this, but I couldn’t help myself. Definitely feels good just to finish.

I broke the burpee-pull-ups and front-squats into 8-8-4 rep scheme mostly, although on the last round for front squats I went 12-8.

On the box jumps I did step-downs. Lets were so toast I just needed to keep chipping away.

The burpee pull-ups were bad, but frankly not as bad as straight burpees since the pull ups slow it down so much.