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 and Overhead Squats

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1.) Snatch

  • AMRAP 1 min: Max reps power snatch [75]
    • Result: 20 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [95]
    • Result: 12 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [115]
    • Result: 6 reps

This was fun. Conditioning felt good on the first two rounds. But then strength felt lacking on the third. My legs were toast and I was having to dip down way too much for 115. Squeaked out 6 though to match last year.

2.) Conditioning

3 2 Rounds for time:

  • 400m run
  • 25 x Overhead Squat [65]

Time: 9:50

This was supposed to be 3 rounds. My lower back and quads were so tight on the third run that I walked the second half. It felt like I was approaching hurting something. Good pacing, good result. Both rounds I did 20 OHS unbroken to start which I was pleased with.

Modeled on this WOD from 18 months ago.

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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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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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OH Squats + AMRAP

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1. Strength: Overhead Squats

Work up to a 1rm OH Squat

Result: 175

Pleased with this. I haven’t done a heavy OH squat in months so this was good. Back jerk felt good. Would’ve gone heavier but was taking too long.

2. Barbell Complex: Power Snatch + Squat Snatch + OH Squat

Work up to a 1rm

Result: 135

Squat snatch is the weakest link here. Just way out of form and practice on this lift.

3. Conditioning

10 min AMRAP

  • 10 Overhead Squats [75]
  • 10 Toes To Bar

Result: 4 rounds + 6 TTB (finished the set of 10 to make it 5 rounds in 10:30)

With the Open coming up I felt like doing some real TTB instead of KTE. Slowed me WAY down! Still felt like a great WOD though. I made all the OH squats unbroken which felt good and like a good weight for 50 reps.

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Strength Only

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Been cooped up all week cranking out a new course. Had to get out and do a quick strength WOD.

1.) Squat Clean: 3 x 1

  • 205
  • 215
  • 225

Really stoked to nail 225. I haven’t pulled that much since G was born. Felt smooth and strong and like I could’ve gone another 5-7 pounds on it.

2.) Bench Press: 3 x 2

  • 175
  • 185
  • 195

These felt pretty rough. I really need to get some bench into my routine more often

3.) Overhead Squat: 3 x 3

  • 115
  • 125
  • 135

This didn’t feel too good either. I experimented a lot with a wider grip which really didn’t perform well. When I finally went with my standard “inner knurl grip” position I was solid on the 135.

Also, my back jerk is TERRIBLE. Definitely need to get more comfortable with that again.

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Bar Complex; OHS Squat + Box Jump Overs

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1.) Bar Complex: Clean & Jerk

Work up to a heavy complex of:

  • Power Clean
  • Hang Squat Clean
  • Push Jerk
  • Split Jerk

Result: 155, 165, 175, 185

I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.

2.) Conditioning

10 minute AMRAP

  • Overhead Squats [75]
  • Box Jump Overs [20″]

Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)

Result: Completed the round of 12 reps + 3 reps OHS on the next round.

After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.

I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).