JensenS' Workout Log

7/3

Barbell Gymnastics
1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.

225, 235, 245 F (Made 1st clean, missed 2nd clean twice), 245, 250, 255, 260

Just like the last several days these were excellent. Missing twice at 245 was odd, but buckled down on the sets after that and they were great. 260 is a PR from blocks of this height.

Strength
1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

315, 330, 350, 365, 365

These felt good. All reps were quick. Heaviest weight I've done on a low bar squat in at least 6 and it very possibly might stretch back as far as 9 months.

2a) 4X5 Push Press – heaviest possible, rest 60 sec.

195, 195 (4), 195 (4), 195 (4)

Decided to try and go big here after only doing 190 last week for doubles. This got difficult. Push jerked a 5th rep on the second set but rep 4 on sets 3 and 4 were difficult enough to where I didn't bother with a rep 5.

2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

360, 360, 360, 360

These were interesting. Did my best just to explode up out of the bottom here and keep my heels down. Weight based off my new 1RM jerk from last Friday.

Conditioning
4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

292 Reps + 13 Power Cleans @205

Felt good about my effort here on the AMRAP. Rounds there were 77, 74, 71, 70. Split jumps took me back to high school wrestling. They still suck. Could have done more power cleans.

7/4

Barbell Gymnastics
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.

135, 145, 155, 165, 175, 185 (F, F), 185 (1, F), 185 (F, 1), 185 (1, F), 190 (F, F)

These felt good today up until they didn't. Either way 185 was a 5 lb PR for this piece the three times that I got it. Come the end of this the point on my hips that contacts the bar was starting to bother me so I stopped finishing pulls.

Conditioning
:30 Air Dyne (>400 watts)
:30 Rest

EMOTM for 15:00

Completed (240 calories)

Skipped the team WOD programmed for Outlaw today in favor of this due to lack of time. This was good. Kept the pace that I wanted the whole time.

7/6

Barbell Gymnastics
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

255, 255, 255, 255, 265

No blocks so just like I did two weeks ago I set bars up in three adjacent racks and just ran the gauntlet each time. Happy with how this went. This was exactly what I was looking to do coming in.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

225 + Black Band

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

135, 145, 145, 145, 145

Conditioning
15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

3,199 meters (1,591 w/o roll over)

Rounds ranged from 103-111. Goal was to stay above at least 100 each time. This was alright. Wheeled the rower outside and hit this in the parking lot with another one of our coaches.

Started Crossfit two years ago today.

7/7

Barbell Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed

155, 165, 175, 185, 195 (F), 195, 205 (F)

Continuing to get a better feel for these each time I do them. Trying hard to be more patient. Threw the miss at 195 behind me. Left the 205 miss out front.

2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed

225, 245, 255, 265 (F), 265, 275 (F), 275 (F)

More misses here than I'd have liked to see but I got up high in weight quick. Absolutely crushed the rep that I made at 265. Went really early on the first miss at 275, and then while I was a little more patient I was early again on the other one.

Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.

325, 325, 325, 325, 325

Grinding through things here. The fact that my high bar 1RM is higher than my low bar smashes me on these days.

Conditioning
Adding 1 rep and 10 reps each round to the ladder…

12 minute AMRAP of:

1 Muscle Up
10 Double Unders

5 Rounds + 6 Muscle Ups + 34 Double Unders

Needed to get some double under work in this week so I threw this together. Average. Muscle ups broke a little earlier than I'd have liked them to. Doubles weren't awful, but they weren't great either.

7/9

Barbell Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.

155, 165, 175, 185 (F 2 & 3), 185 (F 3)

Despite the misses these felt pretty good today. Threw all three misses back behind me. Would rather lose them there than out front.

2a) 3X5 Snatch Pull – heavy, rest 45 sec.

Skipped

2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

175, 175, 175

These were ok. I can snatch balance my 1RM snatch (actually a little higher) just can't do it for 5.

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

25, 25, 25

So miserably hard. Grinded through them though, I know how strong they're going to make me.

1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

10, 10, 10

For whatever reason doing these at the 3 down 3 up tempo really torqued my back, so I just did regular GHD's after the first set.

Conditioning
4 rounds for total working time of:

5 MU
20 Burpees
7 Deadlifts @ 315/225#

*Rest 1/2:1

11:48 Work Time (2:17, 3:14, 3:49, 3:25)

Muscle ups were solid here. Round 1 was unbroken, everything else was singles but they were quick this time. Just stayed moving on the burpees. Deads felt heavy after the GHR's and coming out of the burpees.

Need to stay more solid all the way through on these. Shouldn't have been so slow in the third round. That's all mental.

7/10

Barbell Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

205, 215, 215, 225 (Failed Jerk), 225

225 was my goal for this piece coming in so I was happy with what I did here. Let the jerk attempt on the first go at 225 get out in front of me. Buckled down on the second one and nailed both.

Push jerk was the limiter here. Could have gone higher on the cleans, they felt strong.

Strength
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

315, 315, 315, 315, 315

This felt good. Probably could bump my number that I'm going off for my 3RM. May consider that for next week.

2a) 3X5 Push Press – heavier than last week, rest 60 sec.

195, 195, 195

Same weight as last week but made all the reps this time.

2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

365, 365, 365

Little smoother than last week.

Conditioning
Run 800m
100 KB Snatches 24/16kg

For time.

12:33

This sucked. Run was an easy pace 3:30-3:45 or so. No sense of urgency on the kettlebell at all. Went at it in sets of ten going back and forth between arms.

No reason whatsoever why this should have taken longer than 10:00.

7/11

Barbell Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

135, 135, 145

Got three sets in here and came to the realization that I just did not want to be doing these today. Rather than beat my head against the wall and completely derail my workout I decided that I wanted to PR my overhead squat, so that's what I did.

Overhead Squat
185
205
225
245
260 (Fail Jerk)
260
275 (Fail Jerk x 2)
275 (5 lb PR)

275 lb Overhead Squat

Moved my grip in just a touch on the rep that I made and it finally went overhead. Was a 5 lb PR both for overhead squat and jerk from the back.

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

4/4, 4/5, 4/6, 4/5

Did these to a 3" deficit. Little form tweak from when I'd done these in the past and it cleaned up my strict ones quite a bit.

1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.

40, 40, 40, 40

Chin up grip.

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

185, 185, 185, 185

No reverse hyper, so did RDL's instead.

7/13

Barbell Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

275, 275 (Fail #2), 275, 275, 275, 275, 275 (Fail #2)

Missing on the very last rep irritated me a little bit, but I can't be upset about how I did here today. 12 reps at 275 is solid volume for today.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

245 + Black Bands

Played around with doing these double overhand to transfer over to cleans but I switched back to a mixed grip.

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

24 Kilo KB's

Could have gone higher but the 24 kilos are the heaviest things that we have a pair of right now.

Conditioning
4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.

11:49 Work Time (2:40, 2:56, 3:04, 3:09)

Rest allowed me to keep a constant 1:30 pace on the runs, pull ups fell off as the rounds wore on.

7/14

Barbell Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed

165, 175, 185 (F), 185, 195, 205 (F), 205 (F)

Was a little disappointed in how these felt. Too many misses, and then even on the reps that I made they didn't really feel like I felt they should.

2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

235, 245, 255 (F), 255, 265 (F), 265, 270

Alternately I was happy with these. 270 was a PR from the blocks and it really wasn't that difficult. So long as I pay attention and hit my positions these all go pretty easy.

Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.

365, 365, 365 (Fail Rep 2), 345, 345

Figured a day like this was coming in the programming and I can't say that I was looking forward to it. Set a new 2RM on the first set. Missed rep I just let push me forward a little bit.

Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#

For time.

13:57

We don't have 60 lb dumbbells in the gym so I had to use 50's for this. This was difficult enough to where I'm really not going to complain about not having the 60's.