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Small DT

June 7, 2019 By deacon Leave a Comment

Barbell Conditioning 5 Rounds:
  • 12 Deadlifts [95]
  • 9 Hang Power Cleans [95]
  • 6 Push Jerk [95]
Time: 11:56 Splits:
  • 2:00
  • 2:00
  • 2:46
  • 2:28
  • 2:40
Took round 5 easy – never actually done a 5 rounder of this. Rested each set and focused on good form (mid back started killing me round 3+). Repeat of this wod: Small DT

Filed Under: WOD Tagged With: deadlift, dt, hang-clean, push-jerk

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Bar Complex

October 6, 2017 By deacon Leave a Comment

1.) Clean & Jerk Bar Complex

10 x 1 rep @ 155 (1 rep every 2 min)

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

Felt good considering I haven’t been on the barbell in weeks. I’ll take it!

Filed Under: WOD Tagged With: power-clean, push-jerk, split-jerk, squat-clean

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Small DT

January 10, 2017 By deacon Leave a Comment

I wanted to put some weights on the bar since I haven’t done that type of WOD in a while. This will do…

1. Conditioning

1 Mile Run (warmup).

2. Barbell Conditioning

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Cleans [115]
  • 6 Push Jerk [115]

Time: 9:09

This was fun. I was gassed, but pleased with my pacing and results. ESPECIALLY since I haven’t done any weights at all for a long time. Beat my time from last year too (this wod)!

Filed Under: WOD Tagged With: deadlift, dt, hant-clean, push-jerk

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Small DT

October 4, 2016 By deacon Leave a Comment

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 10:38

Almost a minute slower than before. Still pleased with the pacing. Plus, I had to take a minute off to help G after the first round. That probably saved me from blowing out though :).

Previous WODs:

  • this one
  • and this one

Filed Under: WOD Tagged With: deadlift, hang-clean, push-jerk

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Small DT

June 24, 2016 By deacon Leave a Comment

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 9:52

Exact same time as last time. The difference was pacing and form. I could’ve gone 5 rounds on this, but I’ve got a busy night :). I paced at 2:30 each round and kept a pretty quick pace on the reps with moderate rest. Pleased with this result since I’ve been in the pool way more than on the bar.

Filed Under: WOD Tagged With: deadlift, hang-squat-clean, push-jerk

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Small DT

January 14, 2016 By deacon 2 Comments

Crazy week doing that entrepreneur hustle. Squeezed in a late one though:

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 9:52

This was fun. I took a short break between each set, but I felt like I kept up a pretty good pace. I wanted to go 5 rounds, but my form was faltering at the end of 4 and it was pretty late.

Filed Under: WOD Tagged With: deadlift, dt, hang-clean, push-jerk

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PR Monday

November 3, 2015 By deacon Leave a Comment

1.) Strength: Jerks

Work up to a 3 rep max: Push Press

  • 155

Work up to a 2 rep max: Push Jerk

  • 185

Work up to a 1 rep max: Split Jerk

  • 205 (PR I think)

2.) Front Squat

Work up to a 3 rep max:

  • 245

Form didn’t feel great on this. Felt like I ascended a bit too fast. Maybe should’ve stuck with 235. Pretty happy with that lift though.

3.) Conditioning

10 minute AMRAP:

  • 5 toes-to-bar
  • 10 push ups
  • 15 squats

Result: 6 rounds + 10 push-ups

Then I did the 15 squats and finished round 7 at 10:18

This felt pretty good overall. I flew through all the squats which was great. Push ups were slow, but I haven’t done that many push ups in a WOD in a long time. Toes to bar I also haven’t done Rx’ed in a long time. I had to go 1 rep at a time and kip, but I got them done.

Great day. Lots of PRs.

Filed Under: WOD Tagged With: front-squat, push-jerk, push-press, push-up, split-jerk, toes-to-bar

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Complex & Strength Session

October 22, 2015 By deacon Leave a Comment

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.

Filed Under: WOD Tagged With: bar-complex, front-squat, power-clean, push-jerk, split-jerk, squat-clean

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Barbell Chipper

October 20, 2015 By deacon Leave a Comment

1.) Conditioning

1 Round:

  • 20 Thrusters [75]
  • 20 Sumo-Deadlift High Pull [75]
  • 20 Jerks [75]
  • 20 Overhead Squats [75]
  • 20 Front Squats [75]

Time: 11:35

This was a fun chipper. Felt good on all of it across the board. I did most of these in 2 sets, the OHS in 3 sets, and the front squats unbroken.

Filed Under: WOD Tagged With: front-squat, overhead-squat, push-jerk, sumo-deadlift-high-pull, thrusters

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Bar Complex; OHS Squat + Box Jump Overs

October 8, 2015 By deacon 1 Comment

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).

Filed Under: WOD Tagged With: bar-complex, box-jump-over, hang-squat-clean, overhead-squat, power-clean, push-jerk, split-jerk

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