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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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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Helen Rx

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1. Conditioning / Warm-Up

1.25 mile run

2. Helen Rx

21, 15, 9

  • 400m run
  • 21 KB swings [24 Kg]
  • 12 pull-ups

Time: 16:11

Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.

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Helen Rx

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1. Run

1 Mile Run: 10:00 pace

2. Conditioning: Helen

3 Rounds:

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 13:09

Splits:

  • 4:18 (2:04 run
  • 4:29 (1:55 run)
  • 4:21 (2:00 run)

Wow, 90 seconds faster than 1 month ago (and a PR for sure)! I’m down 7.6 pounds on David King Fitness’s challenge, plus conditioning is way better with daily workouts. Feels good!

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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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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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Helen Rx

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I got a 24kg kettlebell for my birthday so I christened it with Helen. Ouch.

1.) Conditioning

Helen (Rx): 3 Rounds of

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 16:37

Splits:

  • 4:45
    • tried to reign it in. This round included 30 seconds rest at the end ahead of round 2. Did pull-ups in sets of 4. Unbroken swings.
  • 5:15
    • Felt great on this round. Pullups in two sets (8, 4). Unbroken swings. Took more time in transition this round and only a 15 second rest at the end of the round.
  • 6:36
    • Survival mode. The run felt good, but was about 15 seconds slower then prior rounds. Legs really feeling it. KB swings I took a break at rep 14 (grip, shoulders, back toasted). Pull ups were all kipping instead of butterfly.
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Burpees & Swings

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Feeling slow and heavy this week. Still struggling to get enough consistency under my belt from being sick. Back at it!

1.) Strength: Back Squat

  • 2 x 3 across [245]
  • 3 x 2 across [275]

These felt surprisingly heavy. Like I said, just feeling slow and heavy this week. Dang burgers.

2.) Conditioning

400m Run

Then

  • 10…1 reps burpees
  • 1…10 reps kettlebell swing [16kg]

TIME: 12:54

This was surprisingly tough. I knew the burpees would be tough, and I was please with how I did on those. My legs were really struggling from the back squats though! Even those relatively light swings were tough at the end.

Another day in the books! #hustle

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16KG Helen

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1. Strength: Work up to 1 rep heavy hang squat snatch

Result: 145.

Felt technique limited on this. The squat part was plenty strong, but wasn’t feeling quick under the bar.

2. 16KG Helen

3 Rounds

  • 400m run
  • 21 KB swings [16kg]
  • 12 pull ups

TIME: 12:09

This was a fun one. I just added my first kettle bell to the garage gym (a 16kg obviously) so I wanted to break it in and get some good conditioning. Felt better than I expected. Almost even split the rounds.

I can tell I would’ve been suffering with a 24kg kettle bell :). Grip was first to go on the last round of pull ups, but unbroken otherwise.