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Thread: JensenS' Workout Log

  1. #937

    Default Re: JensenS' Workout Log

    8/3

    Strength
    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

    245 + Green Band

    1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

    195, 195, 195, 195, 195

    Same weight as last week since I only got four reps the two times that I tried it. Got them all this week. These felt much better.

    Conditioning
    4 rounds for time of:

    6 Muscle-Ups
    6 Box Jumps 36/30″
    24 OHS 65/45#

    13:16

    This was good. Felt like I kept a pretty good pace the whole time. Did three muscle ups to start off and then switched to singles to make sure I didn't burn myself up. All squats unbroken and quick. Might have been able to get it below 13:00 but I ate it on my first attempt at my final box jump.

    Midline
    1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

    20, 20, 20

    1b) 3XME Strict T2B – rest 60 sec.

    15, 11, 11
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  2. #938

    Default Re: JensenS' Workout Log

    8/4

    Barbell Gymnastics
    1) 20 minutes to establish a 1RM Snatch.

    165x1, 175x1, 185xF, 185x1, 195x1, 207xF, 207xF, 207xF, 207xF, 207xF, 207x1 (2 lb PR), 210xF

    207 lb Snatch

    Its taken 11 months but I finally pushed this up over 205. It took 6 attempts at the weight today but after the first rep I knew I was going to get it. Every miss was super close. 210+ should be there next week.

    2) 20 minutes to establish a 1RM Clean and Jerk.

    225x1, 245xF, 245xF, 245x1, 255xF, 255xF, 255x1, 265xF

    These on the other hand were a mess. Just wasn't getting my elbows around quickly enough to rack the weight. Little disappointed after making 275 off the blocks on Tuesday.

    Strength
    EMOM for 7 minutes:

    3 HBBS @ 85%

    330, 330, 330, 330, 330, 330, 330

    Didn't use 85% (actual 85% weight is 345) and didn't do these EMOM (rested ~2:00 between sets) because I knew that either one was going to prevent me from getting the requested volume in.

    This was a volume PR at this weight for a single workout.

    Conditioning
    For time:

    50 Double Unders
    7 Chin Ups
    40 Double Unders
    7 Chin Ups
    30 Double Unders
    7 Chin Ups
    20 Double Unders
    7 Chin Ups
    10 Double Unders
    7 Chin Ups

    7:52

    Legs were dead after the squats so decided to give this a go. Sets of 50, 20, and 10 were unbroken. 40 broke two or three times and 30 broke once. Lost more time on the chins than on the doubles.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  3. #939

    Default Re: JensenS' Workout Log

    8/6

    Barbell Gymnastics
    1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.

    155, 165, 175, 185, 185, 165

    2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

    190, 205, 220, 235, 235, 205

    Both of these felt super solid all the way through. No misses at all on either movement.

    Accessories
    1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.

    165, 175, 180

    1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

    185, 165, 165

    Bit off a little more than I should have on the first set of clean pulls, next two sets were better.

    Conditioning
    1 minute ME Slapping Pushups
    -rest 1 minute
    8 minute AMRAP of:
    16 Alternating KB Snatches 24/16kg
    12 KB Thrusters 24/16kg
    8 Burpee Over Hurdles 30/26″
    -rest 1 minute
    1 minute ME Slapping Pushups

    For total reps.

    98 Reps (22 Push Ups, 1 + 22 Reps, 18 Push Ups)

    Felt kind of bad afterwards not even getting two rounds on the AMRAP but then in looking at other people's scores most are getting around the same amount. Alternating the snatches with both KB's was not fun.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  4. #940

    Default Re: JensenS' Workout Log

    8/7

    Barbell Gymnastics
    1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec.

    145, 155, 165, 175, 185

    These were alright. Couple of misses attempting the second rep at 185 but just kept going until I finally got it. Experimented today with using straps on these. Not sure how I feel about them.

    2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec.

    235, 245, 255, 265 (Fail Rep 2), 275 (F, F), 235

    These were good until they weren't. Second rep at 265 spit me out backwards. 275 just didn't want to go anywhere.

    Strength
    1) 4X8 Back Squats @ 80% – rest 2 minutes.

    285, 285, 285, 285

    2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

    255, 275, 290, 300, 275

    300x2 Front Squat

    In typing these up I've come to the realization that I actually did these wrong, I only paused the first rep.

    Goal coming in was to do 300 and I'm happy I did. Had I paused both I probably would have tried to do 275 across.

    Conditioning
    20 minute AMRAP of:

    100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
    5 Rope Climbs 15′

    7 Rounds + 50' Prowler

    Ceilings in our gym are only 11' so I did 7 rope climbs per round. This was fun.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  5. #941

    Default Re: JensenS' Workout Log

    8/8

    Barbell Gymnastics
    1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

    135, 145, 155, 160, 160, 135, 135

    I hate both components of this movement here. These were alright though. Considered keeping going up but on the second 160 I nicked my shin with the knurl and banged the bar off my hip so I stripped the weight off.

    2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

    185, 195, 205, 215, 225, 225, 225

    These were alright. I was actually pretty satisfied with how these went.

    Strength
    1a) 3XME Strict Pullups – any grip, rest 45 sec.

    12, 10, 10

    1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.

    7, 5, 5

    1c) 3X15 Reverse Hypers – heavy, rest 45 sec. Subbed Back Extensions

    25, 25, 25

    1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

    175, 165, 165

    No my name isn't Dmitry Klokov, I read this wrong and did snatch grip push press.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  6. #942

    Default Re: JensenS' Workout Log

    8/10

    Strength
    1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec.

    385 across

    Liked these. Moved the bar quick all ten sets. Felt good.

    1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.

    205, 205, 205, 205, 205, 215, 215, 215, 215, 225

    Know these were supposed to be at the same weight all the way through, but 205 felt really easy so I decided to move up a little.

    Conditioning

    "Christine"

    3 rounds for time of:

    Row 500 meters
    12 Deadlifts @BW (190)
    21 Box Jumps @20"

    10:45

    This is some kind of PR from the last time I did this. Last time I did this I rowed way too fast and this smashed me. Backed things down on the rower a little this time so while it was tough it was more manageable today.

    Midline
    1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

    20, 20, 20

    1b) 3X20 UB GHD Situps – rest 60 sec. (Weighted Sit Ups)

    70, 70, 70

    Did weighted sit ups with a 2 pood KB. These were smoother than when I did these two weeks ago.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  7. #943

    Default Re: JensenS' Workout Log

    Great day of training today, pair of PR's

    8/11

    Barbell Gymnastics
    1) 20 minutes to establish a 1RM Snatch.

    170x1, 185x1, 200xF, 200x1, 210x1, 215xF, 215xF

    After the struggles to get 207 last week it felt great to come and just nail the 210 on the first attempt. First shot at 215 was close it was just a little forward. Swung the second attempt out in front of me.

    2) 20 minutes to establish a 1RM Clean and Jerk.

    225x1, 245x1, 260x1, 277xF (Made Clean, Missed Jerk), 280xF

    Felt much better here than I had the last few weeks. Tweaked my set up a little bit and that seemed to work well. The 277 clean that I made was a 2 lb PR (don't judge me on my small increments). I'll jerk it next time.

    Strength
    EMOM for 7 minutes:

    2,2,2,1,1,1,1 HBBS @ 90%

    345 across

    Still chickened out on using 90% of my high bar (should be using 365) but actually followed the EMOM protocol this week. Even if I didn't use 365 I should have gone heavier as this wasn't that bad.

    Conditioning
    5 rounds for time of:

    5 Swings @2 pood
    5 Burpees
    Sprint 25 yards
    5 Swings @2 pood
    5 Burpees
    Sprint 25 yards
    Rest :30

    5:40 work time (1:03, 1:02, 1:08, 1:16, 1:11)

    Pulled this off Crossfit Football, liked it a lot. Burpees slowed down in those last two rounds but other than that I liked my pace. Can't afford to have lapses in the middle rounds of WOD's like these though. Have to stay tough.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  8. #944

    Default Re: JensenS' Workout Log

    8/13

    Barbell Gymnastics
    1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

    180x2x7, 200x1

    These felt great. All of my full (non-power) snatches from the floor have been feeling great over the last few weeks. Made all the reps with no misses.

    2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

    225x2x7, 255x1

    Had one clean (I think rep 10 or so) sit me down on my butt when I got too deep on my heels in the bottom, but just went and did another rep. These are feeling better and better, the tweak that I made to my set up appears to be working. Made the 255 on the first shot.

    Strength
    1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.

    165, 165, 165

    1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

    165, 165, 165

    Conditioning
    12 minute AMRAP of:

    50 Double-Unders
    7 Burpees
    *Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

    4 Rounds + 16 Double Unders (286 reps)

    I actually did better on this than I expected to, need to be more diligent on doing double unders regularly through out the week so I'm not burning out on things like this.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  9. #945

    Default Re: JensenS' Workout Log

    8/14

    Barbell Gymnastics
    1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec.

    145, 165, 180 (F), 180, 190 (F)

    Kind of irritated to miss the two reps here but I know what I did wrong, and will fix it next time I do these.

    2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec.

    205, 225, 245, 260, 275

    These on the other hand were excellent. Did exactly what I was looking to do coming in here today.

    Strength
    1) 5X1 Back Squats @ 100% – rest 2 minutes.

    355, 355, 355, 355, 355

    2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

    265, 285, 300

    Goal coming was 300 here. New 5RM by 10 lbs.

    Cleans & Front Squats

    Video of today.

    Conditioning
    3 rounds for time of:

    10 2 Box Lateral Box Jumps 20″
    15 HSPU (regionals standard)
    Row 250m

    9:53

    Not a bad effort. Box jumps slowed down a little bit in rounds 2 and 3 just due to awkwardness. HSPU were UB, 8/3/4, 5/5/5. Kept the rows controlled in rounds 1 and 2 then cut it loose on the last one.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

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