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Thread: JensenS' Workout Log

  1. #829

    Default Re: JensenS' Workout Log

    1/2
    Warm Up

    4 RFT
    Row 250 m
    Rest :30

    42.4, 48.1, 49.0, 50.0

    Affiliate had this programmed as the WOD today, I liked the look of it but I knew I wanted to do something else after I lifted so I hit it as a warm up. Went at it like I do pretty much all sprint repeats on the rower. All out on the first one, then pour whatever is left into the last three and try not to fall off much.

    Deadlift
    135x10
    170x5
    210x5
    250x5

    Press
    45x10
    70x5
    85x5
    100x5

    Deloading on both of these lifts here.

    Weighted Pull Ups
    20x5
    20x5
    20x9

    These felt better on Friday, happy enough just to maintain here.

    AMRAP 10
    1/2/3/4/5/6/7/8/9/3 Chest to Bar Pull Ups
    1/1/1/1/1/1/1/1/1 25 Yard Prowler Push +140

    48 Chest to Bar Pull Ups

    Really liked this, and will look to hit more workouts in this ascending ladder style where I combine things that I'm not good at with pushing my prowler. Fell just short of my goal of completing the round of 10 here.
    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. #830

    Default Re: JensenS' Workout Log

    1/3
    Warm Up

    Split Jerk
    45x10
    115x3
    135x3
    165x1
    185x1
    205x1
    225x1
    245x1
    260x1
    272x0x0

    These were pretty good. Had the second rep at 272 locked out, but rushed the recovery and wound up losing it. Its definitely there next time.

    AMRAP 1
    Swings @2 pood

    31

    Good test type workout here. Goal was to go all the way through and not stop, which I did. Figured the most that I would be able to get would be around 35, but I was happy with this here.

    1/4
    Warm Up

    Back Squat
    45x10
    140x5
    175x5
    210x5

    AMRAP 8
    Double Unders

    239

    Making progress here, albeit slowly. Did 200 for time back in August and it took me over 8:00.

    Goal here was at least 240 and would have gotten it but I had to stop with about 2:00 to go to tie my shoe, which cost me at least 20 seconds or so.

    Will look to work quick AMRAPs similar to this into warm ups going forward in order to prep for the Open.

    1/6
    Warm Up

    AMRAP 2
    Double Unders

    96

    Not the number that I wanted overall, but I did the first 60 of these unbroken which is a small PR and then spent the next 35-40 seconds tripping over my rope trying to get started again.

    Overhead Squat
    45x10
    100x5
    125x5
    150x5

    Last day of deloading here.

    For Time
    Row 500 m
    40 Squats
    30 Sit Ups
    20 Push Ups
    10 Pull Ups

    4:26

    First time hitting the base WOD in over a year, small PR by :11.

    Just like the other two times I've done this the toughest part was hitting the squats quick coming off the rower.

    They were all unbroken, but hips were tight after hitting the row hard so they were slow.

    1/7
    Warm Up

    Tabata Double Unders

    153 (20, 20, 20, 20, 20, 20, 18, 15)

    Goal was to do 20 across here on these, and while I fell just short I'm pretty pleased. First 5 rounds were unbroken. Round 6 broke at 17. Then rounds 7 and 8 both broke around 10. Good warm up.

    Snatch
    95x5
    115x1
    135x1
    150x1
    165x1
    175x1
    185x1
    195x0
    195x0
    195x0

    Just not my day here. Banged the heck out of my hip crease on the rep at 165 and after that I kind of got timid about finishing my pulls. Will come back hard on these next week.

    "DT"

    5 RFT
    12 Deadlifts @155
    9 Hang Power Cleans @155
    6 Push Jerks @155

    14:15

    PR by 4:15 from when I did this roughly 6 months ago.

    Could have been a little quicker but I gamed this pretty thoroughly. Deadlifts and jerks were all unbroken. Cleans broke strategically 4/4/1 for the first three rounds and would have continued like that had I been able to maintain. Wound up breaking 3/3/2/1 in round 4, and then 3/2/2/1/1 in round 5.
    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. #831

    Default Re: JensenS' Workout Log

    1/8
    Warm Up

    Hang Clean
    95x3
    115x3
    135x1
    155x1
    175x1
    195x1
    215x1
    235x1
    250x0
    250x0
    250x1

    First time I've ever worked up on this movement with any real amount of weight. Very easy up until the reps that I missed at 250. Need to stay focused once the weight gets heavy on ensuring that I get into a good starting position.

    AMRAP 15
    5 Chest to Bar Pull Ups
    25 Yard Prowler Push +180

    14 Rounds

    Nice day outside here today so I decided to pull my sled out and hit a similar workout to what I did on Monday. Did what I was looking for here. Was looking to stick right at or around the one round per minute pace.
    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. #832

    Default Re: JensenS' Workout Log

    1/9
    Warm Up

    Deadlift
    135x10
    225x5
    280x5
    320x5
    360x6

    Starting Wendler cycle #3 here. Still progressing steadily. Same number of reps as last cycle's Day 1, but with more weight.

    3 RFT
    30 Double Unders
    10 Overhead Squats @95

    2:55

    Felt good about this. Didn't really have a time goal in mind, just wanted to do everything unbroken. Other than one miss when I was getting started on round 3 of the double unders it all was.

    1/10
    Warm Up

    Press
    45x10
    85x5
    110x5
    125x5
    140x8

    Happy with this. Pretty sure this ties my PR at this weight.

    Weighted Pull Up
    20x5
    20x5
    20x9

    Tried something different here on my AMRAP and supinated my grip, but still stuck here on 9 reps.

    3 Rounds
    Run 800 meters
    Rest 2:00

    3:11, 3:15, 3:12

    Happy with these, with the overall times, the fact that I kept the times so close to one another, and the negative split on the last one.

    Ran a little past our marker on the first round, so that time should have been a little quicker. Was shooting to get that first one as close as I could to the 3:00 mark.

    1/12
    Warm Up

    Back Squat
    45x10
    135x10
    235x5
    265x5
    300x8

    Happy with this, 8 reps was my goal coming in so I was happy to hit it. Went up by a rep from this point last cycle with more weight. Progressing.

    For Time
    Run 1k
    100 Push Ups
    10 Snatches @135

    15:58

    This sucked. Had been looking forward to doing this since I saw it pop up on the main site a few weeks ago. Run was OK, and the push ups were quick despite being a little more broken than I would have liked to see them.

    Got to the barbell at about 9:20 right in line to hit my goal of sub 12:00, but the snatches crushed me. Made the first rep but then missed three in a row, then had another miss in there some where else.

    1/13
    Warm Up

    Overhead Squat
    45x10
    115x5
    165x5
    190x5
    215x7

    Met the goal here today. Got an extra rep today compared to last cycle, with more weight. Really starting to see some nice breakthroughs here the last couple of weeks.

    Weighted Dips
    30x5
    30x5
    30x7

    These were tough. Might be at this weight for a couple weeks before I get to the 10 reps that I need on the AMRAP

    AMRAP 15
    Unbroken Double Under Sets

    5-10-15-20-25-30-35-40-45-50-5-10-15-20-25-30 (5-50 in 9:49)

    Took a while to settle on what I wanted to do today before I decided on this wanting to see how long it would take for me to make it up the ladder. Rather than coming back down in the fashion of "Flight Simulator" I decided to start at the bottom and see how far up I could make it.

    Happy with how this went.

    1/15
    Warm Up

    Complex (FSx1, SJx1)
    45x10
    115x3
    155x1
    175x1
    195x1
    215x1
    235x1
    250x1
    265x0
    265x0
    265x1

    This was good. Was looking to replicate standing up with and then jerking a heavy clean. Front squats were easy, debated about pushing higher just with those but wound up running out of time and having to teach a class. Footwork was a little off on the two attempts that I missed at 265.

    "Griff"
    Run 800 meters
    Run 400 meters backward
    Run 800 meters
    Run 400 meters backward

    11:41

    Roughly a 20 second PR from when I did this back in September 2010. Had forgotten about how badly running backwards that far blew your legs up.

    1/16
    Warm Up

    Deadlift
    135x10
    225x5
    300x3
    360x3
    400x5

    Second and third sets were supposed to be 340x3 and 380x5, but we have a set of 15's and 25's in our gym that look nearly identical and like an idiot I grabbed the 25's when I meant to get the 15's.

    I wondered why the second set felt heavier than it should have been, I got my answer when I stripped the bar after the last set.

    Weighted Dips
    30x5
    30x5
    30x8

    One more rep on the AMRAP than I got last week, can't complain about steady progress.

    2010 Canada Regional #4
    50/40/30/20/10 Double Unders
    10/10/10/10/10 Burpees

    6:27

    PR by 1:57 from when I did this about six months ago. Double unders went much better than they did last time I did this they were UB, 27/13, 20/10, 19/1, UB. Burpees were just steady, didn't want to go too fast and come back blown up to the double unders.

    Had planned to film myself but again like an idiot (this was a recurring trend today) I turned the camera on, but didn't press the start button to start filming.
    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. #833

    Default Re: JensenS' Workout Log

    1/17
    Warm Up

    Press
    45x10
    85x5
    115x3
    130x3
    145x6

    Would have liked to get a 7th rep here, wasn't getting enough of a bounce coming down.

    "Jackie"
    Row 1k
    50 Thrusters @45
    30 Pull Ups

    9:26

    Slow, off my PR by a full minute.

    Row was a comfortably paced 3:34, but the thrusters for whatever reason just weren't there today. Don't know if I was lacking a sense of urgency since I was using a stop watch and thereby couldn't see the time.

    Pull ups were very broken, but I thought I did a nice job not wasting time on them.

    1/19
    Warm Up

    Back Squat
    45x10
    135x10
    225x5
    250x3
    285x3
    315x7

    These were good. Have really focused the last couple of weeks at grinding through the reps at the end of these sets. Compared to this point of last cycle I got an extra rep here with more weight.

    Weighted Pull Up
    20x5
    20x5
    20x9

    Still stuck here at 9 reps. May just increase my weight next week and try and maintain here at this 9 rep mark.

    For Time
    Run 400 meters
    45 Thrusters @1.5 KBx2
    Run 400 meters

    9:56

    This was rough.

    Both runs were quick, but the thrusters with the pair of heavy KB's got nasty really quick. Reps broke down to 9, 15, 20, 25, 29, 33, 38, 41, 45.

    Came in from the first run at 1:35, was back out the door for the final run at about 8:10.

    1/20
    Warm Up

    Overhead Squat
    45x10
    115x5
    180x3
    205x3
    225x5

    Really wanted to get at least six reps here, but got off balance coming out of the hole on rep 4 and nearly lost it. Got happy feet for a second, but managed to stabilize it and get one more rep.

    5 RFT
    9 Deadlifts @135
    6 Hang Power Snatch @135
    3 Overhead Squats @135

    12:46

    Weight felt good on the hang snatches during warm ups, but they got really nasty really quickly. Went 3/3 on the snatches in the first round and finished there at 1:23. Got back on the bar for round 2, got to the snatches and thought "oh boy" had to go 2/2/2 the rest of the way.

    Everything else was unbroken, just those snatches.

    1/22
    Warm Up

    Clean
    115x5
    165x2
    185x1
    205x1
    225x1
    245x1
    255x1
    265x0x1
    280x0x0x0x0x0x0

    Have video of all the attempts that I took at 280 and I'll post it later. I HAD the first two attempts, but couldn't stand up with them which given that my 1RM Front Squat is 330 should never, ever happen.

    CFNE Game Day #1

    21/15/9
    Thruster @115
    Power Clean @115

    8:28

    This was about what I thought it was going to be. Wasn't sure how much I was going to have left coming in, knew for me it was going to be all in the thrusters. They went 15/6, 5/5/5, 5/4. Did my best to minimize the breaks on them, but definitely could have and should have gone quicker.
    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. #834

    Default Re: JensenS' Workout Log

    1/23
    Warm Up

    Overhead Squat
    45x10
    115x5
    155x3
    190x5
    215x3
    240x4

    Generally I wouldn't have done this here today after hitting this last Friday, but the programmed workout at the gym was 5x5 Overhead Squats so I jumped in and did this with everyone else.

    Missed the jerk three times when attempting the set at 240 before finally sticking it. Goal was five but I'm satisfied enough with this.

    After yesterday's debacle on cleans I'm going to switch these to Front Squats after a deload week.

    5 RFT
    9 Deadlifts @135
    6 Hang Power Cleans @135
    3 Front Squats @135

    5:08

    Interesting little spin off on the same workout that I did on Friday. This one obviously went a lot better. Feel like this could have been a little faster had I minimized transitions between sets a little more.

    1/24
    Warm Up

    Deadlift
    135x10
    225x5
    275x3
    320x5
    360x3
    400x5

    Same weights as last week when I mistakenly did too much. Sets at 360 and 400 felt easier than they did last week which was welcome.

    For Time
    10 Muscle Ups
    100 Push Press @75
    Row 1k

    11:55

    Had been looking for a place to work this in since it popped up on the mainsite. This was pretty good.

    10 muscle ups were done in 2:17 which is the fastest I've ever done 10. Need to try and do 30 for time here soon and see if I can break 7:00. Push press finished in 5:46. Did 20 to start off and then sets of 10 the rest of the way.

    Once I got the rower on and moving just pushed as hard as I could there.

    1/26
    Warm Up

    Back Squat
    45x10
    135x8
    225x5
    265x5
    300x3
    335x5

    Very happy with this, was exactly what I wanted to do coming in today. 335 is a new 5RM by 5 pounds and leaves me right on track to make my goal of 340x5 by the end of my coaching season. Should get that with one more cycle of Wendler and after that I'm planning on switching to high bar squats for a while.

    I like the look of the Hatch Squat Program that Jay, Kevin, and Jordan are following so I'm going to look to give that a go starting in March.

    Weighted Pull Up
    25x5
    25x5
    25x8

    Mixed grip. Going to keep increasing the weight until I start failing at getting to 5 reps.

    AMRAP 10
    7 Overhead Squats @75
    7 Burpee Box Jumps @24"
    7 Swings @2 pood

    5 Rounds + 3 Swings

    CFNE originally had this posted as their second Game Day WOD (they've since changed it) but I liked the look of it and decided to give it a go today. Thought that 7 rounds might have been possible (goal was at least 6) but fell just short.

    Burpee box jumps took the largest chunk of time.

    1/27
    Warm Up

    Press
    45x10
    95x5
    125x5
    140x3
    155x4

    Goal here was 5 reps on the final set, just not getting the speed on the bar that I need. Last rep was a real battle. Pretty sure this is a PR at this weight though.

    "Elizabeth"

    21/15/9
    Clean @135
    Ring Dips

    8:04

    PR by 1:46. Goal today was just to PR but given what I wound up with I really wish I'd found the 5 seconds I needed somewhere to get this under 8:00.

    Cleans were a little more broken than I expected them to be, but I felt like I managed them well. They broke but when they did I didn't waste time. Got back onto the rings for the round of 9 at about 7:15 and just couldn't get them all quick enough.

    1/28
    Warm Up

    Back Squat
    45x10
    135x5
    225x5
    275x1
    295x1
    315x1
    335x1
    350x1
    365x1
    382.5x1 (2.5 lb PR)

    Video

    Plan today was to come in and just get a number for High Bar squats (which I'm planning on switching over to) but things were feeling good today so I just went.

    Kind of surprised, but very happy to hit this weight today. Felt really good.

    1/29
    Warm Up

    Power Cleans
    115x5
    135x3
    165x1
    185x1
    205x1
    215x1
    225x1
    235x0x1
    245x0x0x1

    Never have really been that good at this movement, always have been much more comfortable pulling underneath and then standing up with the bar. Wanted to try and do it today though to get some practice at really extending my hips hoping that will help me when I go and try and get underneath 280 or 285.

    Rep at 245 was borderline as to whether or not it was power or not.

    CFNE Game Day #2

    AMRAP 10
    10 Jerks @135
    20 Pull Ups
    30 Double Unders

    3 Rounds + 4 Jerks

    Knew going in that this wasn't a workout that really favored me, but still went after it hard. Goal was to get somewhere into round 4's pull ups, so fell just short.
    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. #835

    Default Re: JensenS' Workout Log

    1/30
    Warm Up

    Deadlift
    135x10
    175x5
    215x5
    255x5

    Deload week

    Weighted Pull Ups
    30x7
    30x6
    30x6

    Still continuing to increase weights, moving to rep outs on every set. Like I said last week will stop moving up in weight here when I'm unable to at least get 5's on all sets.

    "Jim"
    200/400/800/400/200 meter Run
    2/4/8/4/2 Deadlifts @115
    2/4/8/4/2 Hang Power Cleans @115
    2/4/8/4/2 Front Squats @115
    2/4/8/4/2 Push Jerks @115

    14:03

    Gym is running a thing where we're allowing members to put together workouts, and if they're approved they'll be added to our programming in March. This was a workout that a member came up with that looked interesting.

    Very nearly allowed my ego to get the better of me and try to do it at 135, glad I didn't because this worked well. Runs really caught up over the second half. The second 400 wasn't fun.

    1/31
    Warm Up

    Overhead Squat
    45x10
    105x5
    130x5
    155x5

    Deload week here. Changing this lift to front squats starting next week.

    Weighted Dips
    35x7
    35x7
    35x7

    Moving this to the same scheme as my pull ups, going to keep moving the weight up until I can't get at least 5 reps on all three sets.

    AMRAP 7
    4 Handstand Push Ups
    8 Sumo Deadlift High Pulls @95
    12 Double Unders

    6 Rounds + 4 HSPU

    This is going to be the first part of the first workout of a competition that I'm going to be at this week. Did this at about 75% effort, just wanted to see what it felt like. Goal for this on Saturday is going to be at least 8 Rounds.

    Followed immediately by

    3:00 to Establish 1RM Clean
    185x1
    235x1
    255x0

    Main reason why I wanted to practice this today was because I wanted to feel like how this 3:00 would go when I was tired. First two reps were easy, and was underneath 255 but didn't rack it well. 255 is my goal on Saturday and I should make it.

    2/2
    Warm Up

    Back Squat
    45x10
    145x5
    180x5
    215x5

    Press
    45x10
    75x5
    90x5
    105x5

    Deloading on both lifts here. Start my final Wendler cycle on back squat next week with the aim of 340x5 on the final AMRAP set.

    CFNE Game Day #3

    3 Rounds
    1:00 Overhead Squat @95
    1:00 Burpees
    1:00 Toes to Bar

    Competing on Saturday and if I do anything on Sunday I'm not going to do a met con so had to get this in today. Filmed it, but wasn't counting reps as I went along so I'm not sure how I did here overall.

    Goal was to get over 160, but don't know if I got enough burpees.

    2/4

    Delaware Affiliate Challenge

    WOD #1

    AMRAP 7
    4 Handstand Push Ups
    8 Sumo Deadlift High Pulls @95
    12 Double Unders

    7 Rounds + 4 Sumo's

    Followed immediately by

    3:00 to establish 1RM Clean
    185x1
    235x0
    235x1
    255x0

    Not really satisfied with either aspect of this workout here. Got more than a full round more than I did when I tested on Wednesday but my goal coming in today was to finish 8 rounds. Handstand push ups were all unbroken and easy and double unders were solid. Only missed twice I think. Barbell was the slower.

    Same thing happened with the clean as it did on Wednesday in the gym making 235 and missing 255. Missing the 235 the first time surprised me, but I didn't finish the pull. Just didn't receive 255.

    For Time (Team of 6)
    Run 200 meters (As a group)
    "Fran" (Male, Female partners)
    "Grace" (Different male, female partners)
    "Elizabeth" (Different male, female partners)

    125 Burpee Wall Jump Overs @6' (4 team members not doing the assigned girl workout)

    15:16

    Tough go for our team here on this one. Fell behind early on the Fran portion and just was unable to catch up through the other two workouts and the burpees. I did the Grace portion which went well enough.

    Have video of the first workout that I'll post later. Despite the fact that I didn't really perform how I wanted to it was a fun day overall, always have fun at these things.

    2/5
    Warm Up

    Split Jerk
    115x3
    135x3
    185x1
    205x1
    225x1
    245x1
    260x1
    270x1
    275x1 (PR)
    280x1 (Pressed out PR)

    These were super, super smooth. Really did a nice job driving off the ground and then getting underneath it. 280 was a 10 lb PR for any jerk. Have video that I will post later.

    Row 10:00 (<20 s/m)
    2,628 m (18 s/m)

    543/530/518/514/524

    Was going back and forth the whole time while I was at the gym as to whether or not I wanted to actually do this, but I'm glad that I did. Nice easy thing to get the blood moving.
    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. #836

    Default Re: JensenS' Workout Log

    2/6
    Warm Up

    Front Squat
    45x10
    135x5
    195x5
    225x5
    250x7

    First day of a Wendler cycle here. Tougher than I thought it was going to be, can tell that I've been neglecting this lift here recently.

    Weighted Pull Up
    35x6
    35x6
    35x6

    These were good, still moving up in weight here albeit probably making 2.5 jumps now.

    11.1

    AMRAP 10
    30 Double Unders
    15 Power Snatches @75

    4 Rounds + 10 Snatches

    39 rep PR from when I did this last year, but still short of the goal that I had always had last year of 5 rounds. Double unders were alright, this time the issue was the barbell. Had trouble putting big strings together.

    2/7
    Warm Up

    Deadlift
    135x10
    225x5
    285x5
    325x5
    365x6

    Same reps as last cycle, but more weight. Have come to the realization that I could be getting more reps here on these if I stop and reset my grip and just pull a few singles.

    Weighted Dips
    40x7
    40x7
    40x7

    Still moving up steadily here.

    10 RFT
    15 Deadlifts @135
    15 Push Ups

    11:42

    Have to check and see what I got last time I did this (back in September or October of 2010) I want to say this is a PR by about 1:30.

    Felt like I moved well here. Deadlifts were all unbroken and quick. First four rounds of push ups were unbroken, then I think I had an 8/7 or two, and then went down to 6/5/4 the rest of the way.

    2/9
    Warm Up

    Back Squat
    45x10
    135x10
    240x5
    270x5
    305x7

    First Wendler day squatting high bar. This was ok, did what I was looking to do on the AMRAP so I was happy.

    Death By Pull Ups
    13 Rounds + 8 Pull Ups (99 total)

    This was going alright, felt like I had a pretty good pace going and was on track to beat my admittedly low PR (14 + 10) but felt the skin on my right hand start to separate as I came off the bar and cut things there immediately before I ripped. Still have a nice fat blood blister on my right hand.

    For Time
    100 Sit Ups

    3:44

    Good little finisher. Still very slow, so its something that definitely benefitted me to work on.

    2/10
    Warm Up

    Press
    45x10
    95x5
    115x5
    130x5
    145x5

    Got kind of whiny here for a minute after I finished up here because I was frustrated at only getting the five reps on the AMRAP. Given what I've done this week though (150 push ups on Tuesday, 100 pull ups yesterday) I guess its not that surprising though.

    5:00 to find 1RM Power Snatch
    135x1
    165x1
    175x1
    180x1

    Good practice on getting up high in weight quickly after the competition workout last week. 175 was borderline on being power or not, but I got 180 up higher for a better rep.

    Followed immediately by

    3:00 Unbroken Double Under Ladder
    10-20-30-40

    Met the goal here with no misses.

    2/11
    Warm Up

    Snatch
    95x5
    115x2
    135x1
    155x0x1
    165x1
    175x1
    185x0x0x0x0

    Absolutely atrocious here. Missed the 155 because I was just being lazy since the weight was light. Missed two attempts at 185 in front, and then threw the other two back behind me trying to over compensate.

    Only rep of the day that felt good at all was the rep at 175.

    Clean
    185x1
    205x1
    225x1
    245x0x1

    These weren't much better. Receiving the bar way forward and squatting it up on my toes.

    2/12
    Warm Up

    Snatch Balance
    45x5
    115x2
    145x1
    165x1
    185x1
    200x1
    215x1

    Hadn't touched these in a while so decided to work up on them to warm up for snatches today, they felt pretty good. Rep at 200 felt like the best one of the day to me. The rep at 215 felt kind of push pressy but I had someone watching me and they said it looked good.

    Snatch
    135x1
    155x1
    175x1
    190x1
    200x0
    200x0

    Running up in weight here really quick. Better than yesterday but still not where I want to be. Really need to work on just staying back. Will be glad when I'm able to have time to spend a specific day on just this lift each week once my wrestling season ends.

    CFNE Game Day #4

    AMRAP 12
    60 Calorie Row
    50 Hand Release Push Ups
    40 Games Standard Box Jumps @ 24"
    30 Swings @ 1.5
    20 Front Squats @ 185
    10 Muscle Ups

    Row + Push Ups + Box Jumps + Swings + 20 Front Squats (200 Reps)

    Tough 12:00 but a really fun WOD. Goal was to get at least one muscle up, but finished the front squats with 9 seconds to go and knew there was no way I was going to be able to get to the rings.

    Should have pushed harder on the swings. Was nervous about the front squats and wound up breaking them into 15/10/5 rather than 15/15 or 20/10.

    Front Squats were a battle, hit them 5/5/5/5 with just minimal rest.
    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. #837

    Default Re: JensenS' Workout Log

    2/13
    Warm Up

    Front Squat
    45x10
    155x5
    205x3
    235x3
    265x7

    This is more along the lines of what I was expecting. Might have had one more rep left in the tank but didn't want to risk failing and having to dump the barbell. This lets me know that I definitely should have gotten more reps in last week.

    For Time
    30 Muscle Ups

    9:14

    17 seconds off my PR but its been a long time since I've really hit these in high numbers so I didn't really come in with huge expectations. Lot of potential to improve here as well.

    Came out really fast with the first ten done in just over 2:00, was at eighteen after 5:00 which was the last time I looked at the clock.

    No misses.

    2/15
    Warm Up

    Back Squat
    45x10
    135x8
    225x5
    255x3
    290x3
    320x5

    Short a rep on what I wanted on the AMRAP. Didn't stay back on rep 5 and wound up getting pulled forward and having to expend more energy on that rep than I should have.

    Press
    45x10
    95x5
    120x3
    135x3
    150x5

    Did what I was looking for here. Next week will tell the story as to how I'm doing on this lift.

    AMRAP 7
    25 Unbroken Double Unders

    10 Rounds

    Gamed this pretty thoroughly but with something set up like this I feel like you almost have to. Goal here was 10 rounds so I was happy with my performance especially given that I didn't miss at all.

    Had 200 done in 5:25 which is a PR there by almost three minutes.

    Woke up this morning with my upper back/right shoulder area really tight and sore for some reason, not the greatest day today as a result.

    2/16
    Warm Up

    Deadlift
    135x10
    225x5
    305x3
    345x3
    385x4

    The rip on my hand from last week is still healing and as a result grip was kind of off today. Goal on the AMRAP was five reps so I went and did another one immediately after ending the set just to get the weight moved.

    Strict Pull Ups
    BWx13
    BWx12
    BWx11

    Going to start alternating off weighted and unweighted on this movement and on dips.

    Initially wasn't planning on working out today after I was kind of flat yesterday, but I woke up this morning and my back and shoulder were both feeling good and school had a fog delay today so I got in and got after it.

    Glad I did too, pair of PR's.

    2/17
    Warm Up

    Clean and Jerk
    95x4
    135x2
    165x1
    185x1
    205x1
    225x1
    245x1
    260x1 (No clips, nearly lost the weight off the left side of the bar)
    275x0 (Bar was super high, but was a little forward and dumped it when I went to rack it)
    275x1 (5 lb PR and it was easy)

    Was really focused on keeping my lats super activated and really keeping the bar close to my body today and it paid off with the PR. First time I've made this much weight on a clean since November.

    Considered making the push to 280 since I was so close on the cleans last month and just jerked it but decided to leave that in the tank for next time.

    Tabata Double Unders
    167 (35, 31, 19, 17, 19, 16, 12, 18)

    Might be shorting myself by a rep or two here. Couldn't remember how many for sure that I got on Round 6 so I played it safe with my numbers.

    Kind of experimenting here. The other times I did this I did my best to pace it and maintain. Here I decided to blow it out early and then see whatever happened.

    Got 70 unbroken double unders warming up for my conditioning today, that's a PR for unbroken reps by 10. Creeping closer and closer to 100 unbroken.

    2/19
    Warm Up

    Snatch
    75x5
    115x3
    135x1
    155x1
    175x1
    190x0x1
    200x0
    207x0x0

    This just felt kind of weird today. None of the lifts really felt good, but watching the lifts on camera everything looked good from an outside perspective.

    The miss at 200 felt the best out of all the reps, was a little soft in the catch and let it get away from me.

    Press
    135x1
    155x1
    165x1
    172.5x0x0x0

    Just kind of threw some weight on on a whim here to see how high I could get. After this coming week I'm going to move to a protocol where I work to a heavy single on this movement every other week.

    AMRAP 8
    3 Power Cleans @185
    6 Burpees
    9 Wall Balls

    6 Rounds

    16 rep PR from when I did this workout back in April 2011. Missed out on one last power clean at the buzzer. Came out absolutely flying but slowed down especially on the burpees and wall balls in the middle few rounds.

    Didn't really have a precise goal on what I wanted to do.
    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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