JensenS' Workout Log

[JensenS]

8/15

---

Barbell Gymnastics
1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

145, 145, 155, 155, 165, 165, 165

Made all the reps here, but these didn't really feel good. Could tell that I had "mummy arms" on a lot of the reps.

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

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

On the other hand I was pretty happy with these. 225 was the goal coming in.

Strength
1a) 3XME Muscle-Ups – rest 45 sec.

5, 4, 3

1b) 3XME Double Arm KB Snatches @ 24/16kg – rest 45 sec.

6, 7, 7

1c) 3X10 Reverse Hypers – very heavy, rest 45 sec. (Back Extensions)

25, 25, 25

1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.

95, 110, 115

[JensenS]

8/17

Strength
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

225 + Blue

These were good. Felt like I moved the bar fast the whole time.

1b) 7X3 Bench Press @ 70%, rest 60 sec.

185

Brought my grip in quite a bit narrower than I had been doing in the past. Going to start treating these bench days as accessories for my overhead.

Conditioning
7 rounds for total working time:

100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#

*Rest 1:1

17:04 (1:55, 1:59, 2:40, 2:41, 2:41, 2:36, 2:32)

Hand releases got nasty after a while. They were the big slower here.

Midline

---

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

25, 25, 25

These felt better than they did last week.

1b) 3XME L-Sit Hold – rest 60 sec.

:12, :14, :13

Lulz

[JensenS]

8/18

Barbell Gymnastics
1) 15 minutes to establish a 1RM Snatch.

180x1, 195x1, 205x1, 215x1, 220xF, 220xF

2) 15 minutes to establish a 1RM Clean and Jerk.

245x1, 265x1, 280xF, 280xF, 280x1

Snatch & Clean and Jerk PR's

Thrilled about both of these. 5 lb PR's on each lift. Came in on the snatch and nailed a new record on the first attempt for the second week in a row. 220 is there I just have to commit to getting under it.

I have no idea how in the world I saved that jerk on the 280 that I made.

Strength
15 minutes to establish a 1RM Front Squat.

285x1, 315x1, 335x1, 355xF

PR is 350, the 355 was just too heavy after what I'd already done. Not going to complain here.

Conditioning
9 minute AMRAP of:

7 Burpee Box Jumps 24"
9 Wall Balls 20#
Run 200 meters

4 Rounds + 5 Burpee Box Jumps

Wanted a quick burner, and this served that purpose. Runs were the slower here, felt like I moved well on the inside stuff.

[JensenS]

8/20

Barbell Gymnastics
1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

185 across

Actually followed the EMOM protocol this week, made these quite a bit tougher. Missed four of the snatches from the hang, and then had one minute where I missed a couple of attempts from the floor.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

195, 205, 195

These more than made up for the earlier misses though. Made all three reps here without missing.

3) 1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.

225 across

These weren't as bad as I expected them to be. Had one minute where I was helping a visitor with something where I didn't get a hang clean in.

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

252 across

Three reps with no misses. These especially felt really solid today.

Strength
1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

30, 30, 30

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.

140, 140, 140

Conditioning
Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

~4,300 meter run

Love running! I lied, no I don't. This was alright though.

Did the first mile in 7:15, the second one in 7:32, and then made it back just shy of our 1,200 meter mark on our mile course.

[JensenS]

8/21

Barbell Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

135, 145, 155, 165 (Failed the first, made the second), 165, 175 (Failed first, made second), 175 (Failed first, made second).

Did these from mid thigh rather than up at my hip. Misses were more because I was being dumb than the weight being too heavy.

Strength
1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

355 across

These were tougher than I expected them to be. Was feeling the run from yesterday.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

260 across

These on the other hand were not as bad I expected them to be.

Conditioning
Adding 1 rep each round to the ladder…

7 minute AMRAP of:

1 Dead Hang Pull Up
1 Hand Release Push Up

8 Rounds + 8 Pull Ups

Knew I wasn't going to have time to do Outlaw's conditioning today so I pulled this from Strongmanwod. Was alright, felt like I moved pretty well. Dead hangs were gone after a few rounds.

8/22

Strength
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

250 + Blue Band across

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

185, 200, 215, 225

Both movements felt good here. Continuing to work with a closer grip than I had in the past on the sets on bench.

Strength/Conditioning
1a) 3XME UB Ring Dips – rest 30 sec.

20, 12, 12

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

40, 40, 40

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.

120, 105, 105

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec. (Good Mornings)

95, 95, 95

20 unbroken ring dips was a new PR, unfortunately thats about the best thing that I could take out of this second segment of the workout. This was hard.

Didn't want to drop the weight on the snatch grip press, but the second set literally went nowhere when I attempted it at 120.

[JensenS]

8/24

Barbell Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

135, 145, 155, 165, 170, 175, 180

These felt excellent today. Exceeded what I wanted to try and do coming in. Still landing kind of wide.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

165, 195, 205, 215, 225, 230 (Fail 2nd HPC), 215

This felt good too. Although the cleans were very low I did what I wanted to do here on this.

Conditioning
3 rounds for time:

Row 500 meters
6 Muscle Ups
50 Double Unders

18:47

Sluggish. Went out to a luncheon today with co-workers and didn't get near enough calories with the spread that the restaurant had laid out.

Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

Done

1b) 3XME L-Sit Hold – rest 60 sec.

:12, :12, :17

[JensenS]

8/25

Barbell Gymnastics
1) 15 minutes to establish a 1RM Snatch.

185, 200, 210, 220 (F), 220 (F)

Despite the fact that my PR streak was snapped at three weeks I'm alright with how this went today. Smacked myself in the hip with the first attempt at 220. Its there when I decide to just do it.

2) 15 minutes to establish a 1RM Clean.

245, 260, 275, 285 (F), 285 (F), 285

285 lb Clean

Decided to just clean today rather than clean and jerk which was actually programmed. Wanted the opportunity to specifically focus on just my clean. It paid off, this was a 5 lb PR.

The misses were close enough to where I was more than ready to go at this until I made it regardless of the time but I made the rep within the time limit.

Strength
EMOM for 7 minutes:

2 1 1/4 Front Squats @ 70%

Done w/ 245

First time ever doing this movement. I wasn't following the programming when Rudy was programming these in April and May. I thought this was pretty easy. All sets felt good.

Conditioning
EMOM for 10 minutes:

75' Prowler Push 350# (Odd Minutes)
10 KBS 32kg (Even Minutes)

Had been wanting to get this in for a while after one of these workouts. Liked this protocol and these movements.

[JensenS]

8/27

Barbell Gymnastics
1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.

115, 135, 135, 145, 145, 155, 165 (Fail Rep 3)

These were solid, better than I expected. Grip was starting to go on the final set and I left the third rep a little bit out front. Picked it back up and just did another one.

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec.

135, 155, 155, 165, 175, 185, 205

Built up confidence as the sets wore on here. Happy with these.

Strength
1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

35, 35, 35

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.

142.5, 142.5 (6 reps), 142.5 (6 reps)

Shoulder press got heavy.

Conditioning
4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

37 Overhead Squats (12, 9, 8, 8)
400- 1:19

All rows were right at 48 seconds which is about what I wanted to pace them at. Little stumbly on the last three overhead squat sets. Didn't drop the bar but had to be aware of balance.

400 was nasty at the end.

[JensenS]

8/28

Barbell Gymnastics
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

135, 155, 165, 175, 185 (Fail Rep 2)

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

225, 235, 245, 255 (Fail Rep 2), 255 (Fail Rep 1)

Did these from the low blocks instead of from the hip. These were just off today. Too many misses.

Strength
1) 5X5 Back Squats @ 75% – rest 2 minutes.

265, 265, 265, 265, 265

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

275, 275 (Fail Rep 5), 275

Front squats were miserably hard. Wanted to die all the way through sets two and three.

Conditioning
1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

8 Jerks (6, 2), 9:22 on Burpees