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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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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12 min AMRAP

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1. Conditioning

12 minute AMRAP

  • 5 power cleans [135]
  • 10 box jumps [20″]
  • 25 double unders

Result: 5 rounds even

I finished round 5 with 17″ on the clock. Back was shot so I didn’t try any more power cleans. Looking back I should have, but I was pretty toast there at the end.

Double unders were great today. Focused on an organized spine throughout and it felt much more effecient. Through 5 rounds I only missed two reps.

Power cleans felt heavier then I expected. Gassed me pretty good.

Overall I was pleased with my pacing though. I took rests, but didn’t blow it out and then totally crash :).

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Evening Conditioning

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1.) Conditioning

5 Rounds:

  • 7 power cleans [75]
  • 7 thrusters [75]
  • 7 burpees

Time: 11:40

Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).

2.) Strength

Back Squat: 10-10-10 across

205, 205, 205

These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).

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Complex & Strength Session

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1.) Clean & Jerk Bar Complex

10 x 1 rep @ 165 (1 rep every 2 min)

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

This was a good weight. Midline was fatigued on the last three big time. My push-jerk is the weakest part of this. Also need to clean up the form (been too long since I did these).

2.) Front Squats

5-5-5 climbing

  • 185
  • 205
  • 225

These felt way better then I expected. I started at 185 b/c my legs were so shot from the bar complex, but I powered through them. 205 felt solid and strong. 225 felt like I just squeaked in in with tolerable form :).

Pleased with these results.

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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).

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Front Squats + AMRAP

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Just starting to mix some CrossFit workouts back in with other Insanity stuff. I’m off track on everything today with a sick preschooler. Managed to get this one in today:

1.) Strength

Front Squats: 3-3-3-3-3

  • 185
  • 205
  • 225
  • 225
  • 205

These were rough. Felt like I hadn’t done ANY squats in months (which I haven’t). Pleased to squeak out 3 @ 225 on my first day back though.

2.) Conditioning

12 min AMRAP

  • 5 power cleans [115]
  • 5 burpees over the barbell [lateral]

Result: 6 rounds

This felt pretty awful. I was gassed pretty quick, and my quads were dead on the burpees. The cleans felt okay.

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Core Meltdown

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1.) Clean & Jerk Complex

This is a bar complex so each rep is right after the next.

  • 1 x Power Clean
  • 1 x Squat Clean
  • 1 x Push Jerk
  • 1 x Split Jerk

Result: 195

Didn’t feel great on this. The power cleans didn’t feel super comfortable, and my jerk needs a lot of technique work. Please to get to 195 since 200 is my 1RM.

2.) Front Squats (with pause)

Work up to heavy 1 rep max. Pause 3 seconds at the bottom of each rep.

Result: 245

Pretty please with this considering that’s (as I remember anyway) also a 1 rep max.

3.) Conditioning

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Rest 1 minute

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Rest 1 minute

2 minutes to complete:

  • 20 v-ups
  • 20 supermans
  • Front squats [135] (as many reps as possible in time remaining)

Result: (per round)

  • 11 x front squat
  • 10 x front squat
  • 8 x front squat

Notes: This was fun. I tried to focus on doing good v-ups and supermans even though it was tempting to rush through it. My core was gassed after the first round. Pretty please with the number of front squats I was able to crank out with this core workout.