Deacon Bradley

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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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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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Saturday Conditioning

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1.) Strength

Front Squat: 2-2-2-2-2

225 across

I was hoping for 235+ on this, but wasn’t feeling very strong in this today. Core felt less stable then usual.

2.) Conditioning

4 Rounds:

  • 5 KB swings [53]
  • 10 pull ups
  • 15 push ups
  • 20 sit ups
  • 25 squats

Time: 14:20

This was a good “get back to conditioning” workout. Felt good and strong the whole way through. Pace dropped off as I went mostly from push-up fatigue.

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PR Monday

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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.

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9pm Chipper

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1.) Conditioning

  • 1200m run
    • split: 6:15
  • 100 air squats
    • split: 3:40
  • 80 sit ups
    • split: 4:30
  • 60 push ups
    • split: 4:13
  • 40 pull ups
    • split: 3:30

TIME: 28:12

This was a good chipper for me. It got way harder for me as it went on and I got into weaker and weaker movements for me. I did the air squats in two unbroken sets of 50, felt good about that.

The sit-ups got pretty rough around the 50 mark.

Push ups are always a weakness for me. Sets of 5-8 by the end.

And pull ups I took a 2 min break before I started (after push ups) because I had so much lactic acid in my stomach. Those felt pretty not smooth :).

Great 9pm chipper for me overall though after a hard day’s work.