Deacon Bradley

The personal site for ME!

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3 position clean & jerk + AMRAP

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1. Strength

10 x 3 position Clean & Jerk [climbing]

  1. high hang squat clean (hips)
  2. low hang squat clean (just below knees)
  3. squat clean (from the ground)
  4. split jerk

Result:

  1. 135
  2. 155
  3. 160
  4. 165
  5. 170
  6. 175
  7. 180
  8. 185 (push out)
  9. 190 (push out)
  10. 195 (push out)

Really pleased with this. Turns out 10 sets of climbing weights covers a lot of ground. Glad I started light, because 195 was closed to my max when I was fatigued at the end there. Felt strong though and still went touch & go.

My split jerk is really bad. The last three sets where a small push-out on the jerk.

2. Conditioning

7 minute AMRAP

  • 10 Thrusters [65]
  • 5 bar facing burpees
  • 10 Hang Power Snatch [65]
  • 5 bar facing burpees

Result: 2 rounds even. I finished round 2 with 20 seconds remaining, but my back was toast.

This was tough. Thrusters and burpees are my two worst exercises for conditioning. I should come back to this WOD and scale it down so I can keep moving better (and not after a strength WOD).

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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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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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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.