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21-15-9 Deadlifts, Box Jumps

November 21, 2016 By deacon Leave a Comment

1. Strength

Push Press: 3-3-3

  • 135
  • 155
  • 155

Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.

2. Conditioning

21-15-9

  • Deadlift [185]
  • Box Jump [20″]

Time: 7:31

This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.

Filed Under: WOD Tagged With: box-jump, deadlift, push-press

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Barbell Conditioning

February 16, 2016 By deacon Leave a Comment

Straight barbell conditioning today.

1. Back Squats

3 minutes to get as far through this as you can:

  • 15 reps @ 135
  • 15 reps @ 185
  • n @ 225 (as many as possible in time remaining)

Result: I made it through 15 reps @ 185 right at 3 min. I was dead – wow.

2. Push Press

3 minutes to get as far through this as you can:

  • 15 reps @ 65
  • 15 reps @ 95
  • n @ 115 (as many as possible in time remaining)

Result: I made it through 4 reps at 115.

I was originally going to go much heavier, but the back squats were SO tough I decided to lighten up (and I’m glad I did).

Looking forward to doing more barbell conditioning in the future. I really need it!

Filed Under: WOD Tagged With: back-squat, barbell-conditioning, favorite, push-press

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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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Heavy Singles

April 9, 2015 By deacon Leave a Comment

Overhead Squat – work up to heavy single:

175

First time doing OH squats from a rack. By far my weakest point was just going from a back rack to overhead, hah. Felt strong at 175 during the lift though.

Hang Squat Snatch – work up to heavy single:

135

Felt good about this. I’m super sore from 1RM back squats so I wasn’t feeling as explosive as I would’ve liked. Not bad for having not done a hang squat snatch or full snatch in a few weeks.

Push Press: 4 x 8 climbing:

95 – 105 – 115 – 125 – 130

The last two sets were tough. My core was fading on the last few reps of 130 big time. Made it!

(from CompetitorsTrain.com)

Filed Under: WOD Tagged With: hang-snatch, overhead-squat, push-press

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