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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Cindy Rx

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1. Conditioning

1 mile run easy (11:30-ish)

2. Conditioning

Cindy: 20 minute AMRAP

  • 5 pull ups
  • 10 push ups
  • 15 air squats

Result: 13 rounds

Notes: Push-ups were killing me big time. I haven’t been on those as regularly lately. Conditioning felt good though.

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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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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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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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Nicole

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1. Strength

Back squat: 4-4-4

  • 275
  • 275
  • 275

Felt like I hadn’t done squats in forever :).

2. Conditioning – Nicole

20 min AMRAP

  • 400m Run
  • As many pull-ups as possible

Each time you get off the bar do another 400m run. Optimize for number of pull-ups

Result: 42

Notes: Cut this off at 15 min. Wasn’t feeling good. That’s what happens when you eat fast food and try and train. Between not doing pull-ups in forever, and that I was still pleased to get 15 solid minutes of conditioning in.