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Thread: JensenS' Workout Log

  1. #901

    Default Re: JensenS' Workout Log

    6/4
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    225x5
    265x5
    305x5
    325x2
    340x3
    380x1

    Spent quite a bit of time today thinking about this back squat, we're giving final exams to students at school so I didn't have much else to do.

    Very happy to come in and just nail this here. 380 is probably going to be my second attempt at Occupy Strength so this was a nice confidence builder.

    2A. Muscle Ups
    BWx4
    BWx4
    BWx4
    BWx4

    Still trying to add a 5th rep to one of these sets, happy to get 4's all the way across though. All sets unbroken, two more total reps than last week.

    2B. Front Squat
    215x5
    245x5
    265x5
    280x5

    Had to bare down and get nasty on the last two sets here, but made it through it and made the reps that I needed to.

    10:00 Air Dyne
    132 Calories

    Easy pace, probably 60-70%.

    Squats were difficult enough to where I wasn't going to bother with a WOD but wanted to move a little bit more and this filled that void pretty well.
    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. #902

    Default Re: JensenS' Workout Log

    6/7
    Warm Up

    Front Squat
    45x10
    135x5
    185x3
    225x3
    255x1
    275x1
    295x1
    315x1
    335x1
    350x1

    350 lb Front Squat

    Decided kind of spur of the moment to come in and go heavy on this today. First time testing this lift since August, this was a 20 lb PR.

    405 Back Squat is coming sometime in the next two weeks. Either this Saturday at a local competition where the first event is a team Crossfit Total (I'm doing the back squat for my team) or next Saturday at Occupy Strength.

    10:00 EMOTM
    3 Push Jerks @185
    5 Pull Ups

    30 Push Jerks, 50 Pull ups

    Made all the reps here but left it kind of irritated. Had to break the last three rounds of pull ups which was ridiculous.

    5:00 Row (<20 s/m)
    1,345 meters (18 s/m)

    Easy here, just wanted to move a little bit more since I'm taking tomorrow off.
    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. #903

    Default Re: JensenS' Workout Log

    Fun day today. Participated in my 5th Delaware Affiliate Challenge.

    6/9

    Event #1 Team Total w/ Sandbag Runs
    315x1
    365x1
    385x1
    405x1

    Thrilled with how I did here, exactly what I was looking to come in and do. 405 was a 22 pound PR and was a long time goal. The way this event was set up was you had 24:00 for three team members to each establish a max on a single lift.

    Once you'd hit your number that you wanted you could go out and do 100 meter runs with a 50 lb sand bag and a 24 kilo kettlebell. We wound up with a 1005 lb total and 19 sand bag runs for a score of 1,100.

    Event #2 Team Helen w/ Burpees and Thrusters
    128 Thrusters

    This was a 12:00 AMRAP. The way this event set up each person was responsible for one round of Helen. Teams were also responsible for 75 burpees as a group. The event was scored by the number of 95 lb thrusters you completed as a team after finishing all 75 burpees.

    Event #3 "Around the World"
    400 meter Overhead Carry @45
    300 Double Unders
    75 Handstand Push Ups
    90 Squat Snatches @95

    28:55

    This was a long chipper to finish things off. There was more to this event than what I've listed above but we didn't get there so I didn't list it. It was late in the day so we wound up having to assemble a patchwork team to even do the WOD as we'd lost some team members to other commitments.

    After all team members had finished the overhead carry the first team member entered the gauntlet and did as many double unders as they could, they moved and did the same at the handstand push up and squat snatch stations. After the first team member had gone through all three movements they tagged in a team member who repeated the process.
    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. #904

    Default Re: JensenS' Workout Log

    First day officially following Outlaw's Programming, excited to see where this takes me.

    6/11
    Warm Up

    BB Gymnastics
    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
    135, 135, 145, 155 (Fail Rep 2), 155, 165, 175 (2 Fails then a Make)

    Don't have blocks, so did my best here working just from the high hang.

    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
    165, 165, 185, 185

    So bad at these. I know what they're supposed to look like but kinesthetically I have no idea how they're supposed to fell.

    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
    95, 115, 130, 140 (Fail Rep 2)

    Strength
    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec.
    BW, 10, 15, 15

    Watched some video today and got a better sense I think of how these are supposed to feel.

    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
    45, 45, 55, 55

    Played around with this movement maybe two or three times in the past, but never for more than one rep. This was tough.

    Conditioning
    5 Muscle-Ups
    Row 100m
    4 Muscle-Ups
    Row 200m
    3 Muscle-Ups
    Row 300m
    2 Muscle-Ups
    Row 400m
    1 Muscle-Up
    Row 500m

    10:37

    Muscle ups were UB, 3/1, 2/1, UB, UB. Row pace stuck between 1:45-1:50. This was solid. First time I've hit five unbroken muscle ups in a while so I was happy with that.
    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. #905

    Default Re: JensenS' Workout Log

    6/12
    Warm Up

    Barbell Gymnastics
    1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast
    185, 195, 205, 215, 225, 235 (Only 1 jerk), 245 (Made both cleans, failed jerk)

    After struggling yesterday with my positioning due to lack of blocks I built myself some make shift ones out of plates today that worked pretty well. Am looking into getting some built though here over the next few weeks.

    Strength
    1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95%
    275x8, 310x5, 330x3, 345x3, 345x2 (Failed rep 3)

    Missed on that last set not because it was too heavy but because I let some doubt creep into my head because the prior set was difficult. This was supposed to be off a 3RM from about a month ago, but I wasn't following the program then.

    I wound up using 365 as my number today as that's 90% of my 1RM. Will have to evaluate whether I stay with that or bump it back since I missed on that last set.

    2a) 5X3 Push Press – heaviest possible
    165, 175, 175, 175, 175

    2b) 5X3 Pause Front Squats – heaviest possible
    165, 185, 205, 215, 225

    For Time
    200 Double Unders

    4 Chest to Bar Pull Ups EMOTM

    9:37

    Was short on time so I didn't do Outlaw's WOD, hit this instead. Intensity was kind of low but this was alright. Double unders were a little sloppy getting started each minute but generally once I got them going they were good. Chest to bars sucked.
    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. #906

    Default Re: JensenS' Workout Log

    6/13
    Warm Up

    Barbell Gymnastics
    1) 10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.

    125, 135, 145, 155, 155 (No Snatch)

    Ripped the callous off my left hand under my ring finger on the second pull of that fifth set. Hadn't legitimately ripped my hand in about a year so I wasn't very happy.

    Strength/Skill
    1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

    (3.5" Deficit)

    3 Strict 8 Kipping, 3 Strict 7 Kipping, 2 Strict 7 Kipping, 0 Strict 8 Kipping

    These were ok. Was planning on adding these to my own programming before I switched over to Outlaw so I was happy to see these pop up.

    1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

    BW, 10, 10, 15

    Easy enough here.

    1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

    Don't have a reverse hyper so I did banded good mornings. First two sets I used a black, then moved to a green for the next two.
    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. #907

    Default Re: JensenS' Workout Log

    6/15

    5:00 OTM
    Max Unbroken Double Unders

    150

    Sticking with the same protocol I worked on yesterday. Going to stick with this as a warm up for a while and see where it takes me.

    Barbell Gymnastics
    7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

    185, 205, 225, 245, 265, 280, 290 (F), 290 (#5 PR)

    290 lb Jerk

    I don't have blocks, so I decided to do singles here. Despite the fact that I PR'd my form was noticeably off today. I kept landing with my back leg straight. I literally have no idea how I was able to save the reps that I made at 280 and 290. Not complaining though.

    Strength
    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

    1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

    Skipped both of these.

    Conditioning
    12 minute AMRAP of:

    15 KBS 32/24kg
    50′ High Prowler Push 215/165# (weight including Prowler)
    15 Wall Balls 20/14#
    50′ Low Prowler Push 215/165# (weight including Prowler)

    4 + 7 Swings

    Did a nice job staying moving but I felt like my intensity here was low. Was self consciously babying things because of the rip on my left hand
    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. #908

    Default Re: JensenS' Workout Log

    Great time at #OccupyStrength today.

    6/16

    Event 1: Crossfit Football Total

    Power Clean
    225, 240, 250

    Did what I was looking to do here. 250 was literally right on the line of whether or not it was actually power, but I have it on video and it was. They gave it to me.

    Back Squat
    385, 405 (F), 405 (F)

    Goal coming in today was 415 but this was just too much today. Got the second attempt maybe an inch or two higher but it still didn't go.

    Bench Press
    245, 260, 270 (F)

    Goal was 270. Followed the plan that I had coming in here, just too much weight on that last one.

    Deadlift
    415, 440, 465 (F)

    Coming into this portion of the event I knew that if I pulled 455 I'd total at least 1350, and I was going back and forth between doing that or doing what I'd planned to do coming in.

    I wound up going with my original plan. Like the bench last one was just too heavy.

    250/385/260/440 (1335 Total)

    Goal coming in was 1400, so definitely not satisfied. Missed too many lifts. That being said the fact that I've hit three big PR's over the last eight or nine days does take a little bit of the sting off of how I performed today.

    Event 2: 4 Rounds for Time
    12 Swings @2 pood
    8 Pull Ups
    5 Yard Sandbag Shuttle @70
    10 Yard Sandbag Shuttle @70
    15 Yard Shuttle

    5:35

    What the second event was going to consist of was a major topic of conversation through out the day, I thought they did a good job here. Could have been a little faster but I had to break my last two rounds of pull ups. Fried my grip a little bit ripping the kettlebell down trying to go fast on the swings.

    Like I said great day all in all. Very motivating to see that while I've built up an ok level of strength there are still a lot of people in this community who are much stronger than I am, and that they're able to be that strong and still move fast through WOD's.

    Work to do before the Garage Games next month.
    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. #909

    Default Re: JensenS' Workout Log

    6/18

    Barbell Gymnastics
    1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

    115, 115, 135, 135, 135

    Cut it after five sets because the rip on my left hand from last week opened up again. Very well may take the rest of the week off from Olympic stuff and just hit strength to try and let the hand heal.

    2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.

    245, 245, 245, 245

    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

    135, 135, 135, 135

    Strength
    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec.

    20, 20, 20, 20

    Finally starting to get the feel of these, I think.

    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

    55, 55, 55, 55

    So miserably hard, gutted them out though.

    Conditioning
    4 rounds for total working time (not including C2B) and total reps of C2B:

    50 Double-Unders
    10 Push Jerks @ 135/95#
    *Rest 30 seconds before C2B.

    ME UB C2B Pullups
    *Rest 1 minute before starting next round.

    1. 1:03, 9
    2. 1:45, 6
    3. 2:04, 6
    4. 2:05, 6

    I did strict pull ups instead of chest to bar in an effort to prevent my hand from further resembling ground beef. Other than the pull ups being low I was happy with this.

    Round one was all unbroken. Missed I think two or three times on the doubles in rounds two through four. Barbell was unbroken all the way through.
    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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