Deacon Bradley

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Chipper

October 30, 2016 By deacon Leave a Comment

1. Conditioning

  • 20 x Power Snatch [65]
  • 20 x Pull Up
  • 20 x Overhead Squat [65]
  • 20 x Pull Up
  • 20 x Thruster [65]

TIME: 9:10

Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.

Filed Under: WOD Tagged With: chipper, favorite, overhead-squat, power-snatch, pull-ups, thrusters

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Snatch + Pull Ups + OH Squat + Thrusters

September 7, 2016 By deacon Leave a Comment

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.

Filed Under: WOD Tagged With: favorite, overhead-squat, power-snatch, pull-ups, thrusters

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3 position clean & jerk + AMRAP

February 11, 2016 By deacon Leave a Comment

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).

Filed Under: WOD Tagged With: burpees, hang-snatch, hang-squat-clean, split-jerk, squat-clean, thrusters

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3 x 3 AMRAP – Thrusters & TTB

January 7, 2016 By deacon Leave a Comment

1. Conditioning

3 AMRAPs with the following rep scheme per round:

  • 3 Thrusters [65], 3 KTE
  • 6 Thrusters [65], 6 KTE
  • 9 Thrusters [65], 9 KTE
  • …

3 min AMRAP 1:

  • Result: ‘9’ round + 12 Thrusters

3 min rest

3 min AMRAP 2:

  • Result: ‘9’ round + 12 Thrusters + 4 KTE

3 min rest

3 min AMRAP 3:

  • Result: ‘9’ round + 12 Thrusters + 1 KTE

Notes:

This was a good one. I did all the thruster sets unbroken which I’m pretty proud of. The KTE was tough as that’s a big weakness for me right now.

Filed Under: WOD Tagged With: thrusters, toes-to-bar

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Evening Conditioning

November 10, 2015 By deacon Leave a Comment

1.) Conditioning

5 Rounds:

  • 7 power cleans [75]
  • 7 thrusters [75]
  • 7 burpees

Time: 11:40

Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).

2.) Strength

Back Squat: 10-10-10 across

205, 205, 205

These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).

Filed Under: WOD Tagged With: back-squat, burpees, power-clean, thrusters

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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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Humbled by Grace

June 15, 2015 By deacon Leave a Comment

This was somewhere between humbling and humiliating.

1.) Conditioning

Grace: 30 x Clean & Jerk [135]

TIME = 9:03

I should have done this at a lighter weight to focus on speed. Instead I went anaerobic about 12 reps in and then crashed big time. Clearly need to work on barbell conditioning (and overall conditioning).

Next time I’ll do this at a light 95 as a benchmark and work up from there trying to keep it around 5 min.

2.) Barbell Conditioning / Strength

5 sets of the following complex:

  • 5 reps push press
  • 5 reps front squat
  • 5 reps thruster

All 15 reps use the same weight, and you can’t put the barbell down until all 15 reps are done. Rest 3 min between complexes.

RESULT: 65, 75, 85, 95, 100

Still feeling the effects of Grace big time on this one. The thrusters are what killed me. Shoulders were toasted during the thrusters, and I was also feeling some conditioning pain. Pleased just to get through this on a day like today :).

Filed Under: WOD Tagged With: benchmark, clean-and-jerk, Grace, thrusters

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Running & stuff

June 6, 2015 By deacon Leave a Comment

1.) Strength: Snatch

Every Minute on the Minute (EMOM):

  • 1, 2, 3: Hang Squat Snatch [115]
  • 4, 5, 6: Low Hang Squat Snatch [115]
  • 7, 8, 9: Hang Squat Snatch [115]

Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.

2.) Conditioning

A. In a 10 minute window:

  • 1 Mile Run
  • Max reps Clean and Jerk [115]

Rest 3:00

B. In a 7 minute window:

  • 800m Run
  • Max reps Snatch (power) [95]

Rest 3:00

C: In a 4 minute window:

  • 400m Run
  • Max reps Thruster [65]

RESULT:

  • A
    • 1 Mile Run: 9:00
    • Clean & Jerk: 8
  • B
    • 800m Run: 4:30-ish (cleared my split by mistake)
    • Snatch: 13
  • C
    • 400m Run: 2:27
    • Thrusters: 15

Notes:

This was brutal, but fun too. It was 90+ outside and the heat was crushing me. No shade.

My running felt good. I could have gone faster, but was careful not to blow the whole workout on the first run. On the last 400 I cruised it because I knew Thrusters were waiting.

Pleased with the result.

Filed Under: WOD Tagged With: 1-mile-run, clean-and-jerk, hang-squat-snatch, power-snatch, thrusters

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Central Athlete Benchmark – 1

April 5, 2015 By deacon Leave a Comment

I’m calling this the Central Athlete benchmark because Jesse (head coach for Central Athlete) recommended this to me for a benchmark to measure my conditioning goals right now.

3 rounds for time:

  • 400m run
  • 15 thrusters [95]
  • 10 pull ups

TIME: 14:50

The third round I totally crashed. I did the first round at about 4:15, the second round finished up right at 9:00, then I totally crashed. Took about 2:45 for the third 400 run. The last set of thrusters I put the bar down at 10 reps. Then I was really slow getting on the bar for pull ups. Totally gassed.

Overall though this is way better then I would’ve been a month or two ago. Thrusters are my toughest barbell lift for sure.

Hopefully in a month I can break 14:00. I’d be happy with that.

Filed Under: WOD Tagged With: benchmark, pull-ups, thrusters

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