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Thread: JensenS' Workout Log

  1. #883

    Default Re: JensenS' Workout Log

    5/1
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    220x10
    240x8
    260x6
    275x6
    295x6

    2. Tabata Chest to Bar Pull Ups
    4, 4, 4, 4, 4, 4, 4, 4

    3. Front Squat
    200x5
    230x5
    230x5
    230x5

    Day three of the Hatch protocol. Was easier than last week and thats all I can really ask of myself right now. Like the idea of using the tabata protocol for my bodyweight stuff. Think I'll try and build with that for a while.

    Death by 10 Meters
    15 Rounds + 140 meters

    Third time doing this WOD, done shuttle style. I think (can't swear to it, I'll have to look) that this is a PR by ten meters. Whether it is or isn't I feel better about this effort than I did last time I did this back in August.

    Did a much better job of staying positive with my self talk and not thinking ahead to what I had 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

  2. #884

    Default Re: JensenS' Workout Log

    5/2
    Warm Up

    Bench Press
    45x10
    135x10
    185x3
    205x3
    225x3
    235x1x3

    Shoulders were kind of grumpy today. Goal was to do 235 for a triple but just didn't feel comfortable so wound up hitting it for singles.

    Pendlay Rows
    165x10x3

    Still on a steady build here, these were alright.

    AMRAP 7
    Row 150 meters
    2 Muscle Ups

    5 Rounds

    Almost treated this like a skill session. Would have liked to string all the muscle ups together but switched to singles after the first round.
    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. #885

    Default Re: JensenS' Workout Log

    Spent the weekend helping judge at the Mid-Atlantic regional, had an awesome time. Super inspiring for my own training as well to see what those guys and girls were able to do.

    Back at it today.

    1. High Bar Back Squat
    45x10
    135x10
    240x8
    260x8
    295x6
    315x6

    Getting rolling here on week 3 of the Hatch program. Went well, felt good after resting the last three days. Thought the set at 315 might ask me a few questions but I powered through it.

    2A. Muscle Ups
    BWx2
    BWx2
    BWx2
    BWx3

    Start of a concerted effort to get better at stringing these together.

    2B. Front Squat
    200x5
    230x5
    245x5
    265x5

    Powered right through these. All sets felt strong.

    4 RFT
    5 Push Jerks @135
    10 Pull Ups
    20 Double Unders

    7:25

    This was ok. Jerks and double Unders were all unbroken although I'd have liked to limit their transitions a little more. Sets 2-4 on the pull ups were the slower here

    5/8
    Warm Up

    Bench Press
    45x10
    135x10
    185x2
    205x1
    225x1
    245x1
    260x0
    205x5

    Disappointed to miss the 260, but it wasn't even really close. Little extra volume afterward.

    4 RFT
    3 Hang Power Cleans @155
    3 Hang Squat Cleans @155
    3 Push Jerks @155
    Run 200 meters

    6:49

    Just kind of through this together and then jumped into it immediately after I finished coaching. Definitely felt the lack of warm up intensity wasn't great. Barbell was unbroken but the runs in the middle rounds were slow.

    5/9
    Warm Up

    Push Press
    45x10
    95x5
    145x3
    175x2
    195x2
    195x2
    195x2
    195x2

    Kind of switched my plan here about halfway through this. Was knocking around possibly going heavier but I was pushing the bar out in front of me so I decided to stay at roughly 90% and just get some volume in.

    For Time
    15 Swings @2 pood
    Run 200 meters
    3 Wall Balls
    12 Swings @2 pood
    Run 200 meters
    6 Wall Balls
    9 Swings @2 pood
    Run 200 meters
    9 Wall Balls
    6 Swings @2 pood
    Run 200 meters
    12 Wall Balls
    3 Swings @2 pood
    Run 200 meters
    15 Wall Balls

    9:03

    Warmed up better tonight and as a result felt better with this here. Only thing I was worried about was the set of 12 on the swings, but I went unbroken there. Was unbroken on everything. Was all in the runs.

    5/11
    Warm Up

    1. Low Bar Back Squat
    45x10
    135x10
    220x10
    240x10
    260x8
    275x8

    2A. Pendlay Row
    175x5
    175x5
    175x5
    175x5

    2B. Front Squat
    200x5
    215x5
    230x5
    230x5

    Routine stuff this week finishing week three of Hatch programming. Coached tonight after working all day so didn't do a WOD.

    Everything solid here, felt strong.
    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. #886

    Default Re: JensenS' Workout Log

    5/12
    Warm Up

    Snatch
    95x5
    125x2
    145x1
    165x1
    175x1
    185x1
    195x0 (Turned it over but went to one knee)
    195x1 (Much better)
    205x0 (Awesome turn over, but wiggly in the bottom and lost it)
    207x0 (Feet were off balance and lost it forward)
    207x0 (Over compensated on the last one and threw it behind me)

    Despite the misses as the weights got high I can feel good about today. Most encouraging part was that I was super fast off the floor.

    "Lumberjack 20"
    20 Deadlifts @275
    Run 400 meters
    20 Swings @2 pood
    Run 400 meters
    20 Overhead Squats @115
    Run 400 meteres
    20 Burpees
    Run 400 meters
    20 Chest to Bar Pull Ups
    Run 400 meters
    20 Box Jumps @24"
    Run 400 meters
    20 Dumbbell Cleans @45
    Run 400 meters

    26:09

    27 second PR, was on track to do even better but the dumbbell cleans at the end absolutely crushed me. Broke all the movements save for the burpees and the box jumps up pretty startegically. Nice to see that I can still perform alright in this time domain despite how seldomly I go there.
    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. #887

    Default Re: JensenS' Workout Log

    5/13
    Warm Up

    Hang Clean & Jerk
    45x5
    95x5
    145x2
    165x1
    185x1
    205x1
    225x1
    245x1
    260x0x0
    260x1 (Jerk only)
    285x0x0 (Jerk only)

    Only the second time I've ever really worked up heavy with hang cleans, and last time I wasn't jerking. Landed in the bottom funny with the second attempt at 260 and very nearly bent my wrist back further than wrists should bend back so I cut the cleans there.

    Jerks were feeling good though so I put the bar in a rack to make 260 which I knew I'd make, then I decided to take a couple shots at a PR.

    "Amanda"
    9 Muscle Ups
    9 Snatches @135
    7 Muscle Ups
    7 Snatches @135
    5 Muscle Ups
    5 Snatches @135

    10:20

    Kind of slow, but its a PR of 9:22 from when I did this last summer. Really focused on taking my time, being efficient and not missing and things wound up working out pretty well. All reps were singles.
    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. #888

    Default Re: JensenS' Workout Log

    5/15
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    240x8
    260x8
    295x6
    315x6

    Kicking off week 4 of the Hatch cycle with last week's weights repeating themselves. Pushed through things solid here.

    2A. Muscle Ups
    BWx3
    BWx3
    BWx3
    BWx3

    Met the goal here with 3's across. All sets were unbroken.

    2B. Front Squat
    230x5
    245x5
    265x5
    280x5

    Knew the last set here was going to be a battle, but I summoned things up and busted through it. First three sets here felt pretty easy.

    For Time
    10/9/8/7/6/5/4/3/2/1 Dumbbell Push Press @45
    Row 10 Calories between sets

    9:30

    Had an initial though of doing this with our new Air Dyne but wisely talked myself out of it. This was fun. Weather was nice outside so I wheeled one of our rowers out the door, grabbed a set of dumbbells and hit this in the parking lot.

    Push press was easy. Could have used 50's or 24 kilo KB's and I don't think there would have been much difference time wise.
    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. #889

    Default Re: JensenS' Workout Log

    5/16
    Warm Up

    Bench Press
    45x10
    135x10
    185x5
    220x3
    220x3
    220x3

    I think I've finally settled on a kind of organized progression to follow leading up to my competition here in a month. I like 3x3 as a rep scheme and I'm just going to look to build steady there.

    4 RFT
    7 Deadlifts @275
    14 Over Box Jumps @24"

    5:25

    I could have done this faster. Too much transition time leading into both movements.
    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. #890

    Default Re: JensenS' Workout Log

    5/18
    Warm Up

    1. Low Bar Back Squat
    45x10
    135x10
    240x8
    260x8
    275x8
    295x8

    Finishing up week four of the Hatch program here. As is the case here on Fridays just ground through these sets of eight here.

    2. Tabata Bar Dips
    1. 8
    2. 8
    3. 8
    4. 8
    5. 6
    6. 5
    7. 4
    8. 4

    Did ring dips with this protocol a couple of weeks ago which absolutely crushed me, and it was pretty much the same story here. Lack of rest time made these tough.

    3. Front Squat
    200x5
    215x5
    230x5
    230x5

    Easy enough. Like the back squats just grinding through things here.

    10:00 EMOTM
    50 Yard Prowler Push +90 (Odd minutes)
    5 Power Cleans @185 (Even minutes)

    Prowler (:17-:23)
    Cleans (:23-:42)

    Was nervous going into this, it wound up being tough but it didn't waste me. Programming wise I think I did a nice job here.

    Early on I wondered whether I didn't go too light on the prowler, but by the last round of cleans things had gotten just unpleasant enough to where I was glad to be done.
    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. #891

    Default Re: JensenS' Workout Log

    5/20
    Warm Up

    Clean
    95x5
    145x3
    185x1
    205x1
    225x1
    245x1
    260x1
    270x1
    280x0x4

    Felt great up until the misses at 280. Once I got to 280 I stopped being patient and as a result I stopped making lifts. The only one that I was any where near close on was the last attempt but I let it crash on me and lost it.

    Pendlay Row
    185x6x4

    Solid volume here. I think I'm approaching the point that I'm going to wind up sticking at for a while weight wise. Getting tougher to resist bending at the waist to generate momentum to get the bar up.

    "Nasty Girls"

    3 RFT
    50 Squats
    7 Muscle Ups
    10 Hang Cleans @135

    11:16

    PR by 2:37 from the only other time that I did this WOD about nine months ago back in August. Just a better performance all around. Squats were quicker. Muscle ups went 3/2/1/1, 2/1/1/1/1/1, and then all singles. Cleans were UB, 7/3, 5/3/2.

    Continuing to progress at stringing muscle ups together is what is going to get this time down for me.
    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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