Page 104 of 109 FirstFirst ... 45494101102103104105106107 ... LastLast
Results 928 to 936 of 981

Thread: JensenS' Workout Log

  1. #928

    Default Re: JensenS' Workout Log

    7/16

    Barbell Gymnastics
    1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

    145, 155, 165, 175, 185, 195 (F, F), 195 (F, F)

    These went alright until I decided that I just wasn't going to get underneath 195 today. Basically matched what I did last week with hitting 185 twice.

    2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.

    215, 215, 215

    Don't want to jinx things but I think I might have finally figured these out.

    2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

    185, 185, 185

    Strength
    1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

    Red band for all three sets.

    1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

    Did strict toes to bar instead. GHD's jacked my back up last week and I have a competition this weekend.

    Conditioning
    “(power) Elisabeth”

    21-15-9 of:

    Power Cleans 135/95#
    Ring Dips

    For time.

    6:05

    Shaved 2:00 off my standard Elizabeth time not having to do the squat cleans. Cleans were good. Broke them where I wanted to break them and didn't waste time before getting back on the bar.

    Ring dips need work.
    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. #929

    Default Re: JensenS' Workout Log

    7/17

    Barbell Gymnastics
    1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

    225, 235, 245 (F, F), 245, 255, 265 (F, F), 265 (Fail Jerk)

    Goal coming in today was to do 265 here. Hit both cleans on the second attempt but left my back leg completely straight on the jerk and dumped it out in front of me.

    Don't know what my deal was on the first sets at 245 and 265 but they weren't even close.

    Strength
    1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

    315, 350, 365, 385, 365

    385 is a new low bar 1RM by 5 pounds. Wasn't particularly difficult either. Felt good.

    2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

    225, 225, 225, 225, 225

    Been a while since I worked singles on this movement. Wound up looking back through my book and found that the most I'd ever done here was 215, so another PR for today.

    Conditioning
    3 rounds for time/reps of:

    5 Cleans (full squat) to Thrusters 135/95#
    50 Double-Unders
    5 Cleans (full squat) to Thrusters 135/95#

    *Rest 1 minute.

    1 minute ME Burpees

    *Rest 1 minute, then begin the next round.

    9:19 Work Time (2:24, 3:16, 3:39), 54 Burpees (19, 18, 17)

    Barbell felt good. All singles but no wasted time. Doubles fell off badly in rounds 2 and 3.

    Had to take my barbell outside to save space in gym so I had some transition between the bar and the rope, might have been able to shave a little bit of time off 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

  3. #930

    Default Re: JensenS' Workout Log

    Other than some sore calves I woke up this morning feeling good and motivated after the last two days so got back at it.

    7/23

    Barbell Gymnastics
    1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.

    155, 165, 175, 185, 175, 165

    Based off 205. These felt good, better than the last few times off the blocks did anyway. Missed one rep on the second set at 175 but just came and did another one and made it there.

    2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

    205, 220, 235, 250, 235, 220

    Based off 275. These were good as well. Couple of misses on my third attempt at 250 but I got it. Jerks felt good even after standing up with the cleans. Wasn't really worried but I was interested as far as how they would feel.

    Strength
    1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

    165, 165, 175 (3 Reps)

    1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

    185, 185, 185

    Conditioning/Skill
    Take 20 minutes to perform the following:

    5 rounds NOT for time of:

    ME Strict Pullups
    Max Distance HS Walk or ME Shoulder Touches
    ME Double Unders

    Pull Ups- 12, 10, 9, 9, 8
    Shoulder Touches- 2, 3, 3, 3, 4
    Double Unders- 51, 23, 50, 20, 52

    Happy about the pull ups. Embarrassed about the shoulder touches (although I worked on them afterward and they got a little better). Kind of in between on the double unders. Wanted at least 50 every round but just tripped up on the second and fourth.
    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. #931

    Default Re: JensenS' Workout Log

    7/24

    Barbell Gymnastics
    1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.

    115, 140, 150, 160, 170 (Fail #2)

    Completely psyched myself out of a second rep at 170 which is ridiculous given that I doubled 175 the last time these popped up. Need to look at some tape to see where my block height was in comparison to the past because these just didn't feel good.

    2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.

    170, 195, 210, 225, 235 (F, F), 225

    These were better. Goal today was 235 but that literally went no where. Was a little pressed for time so rather than push it I stripped the 5's off and did another set at 225 real quick.

    Strength
    1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%

    Completed w/ 320

    This was good. Intensity and rage built as the sets wore on which helped. Wound up stomping around and snarling like a lunatic by the end of this which I'm sure would have looked odd had anyone else been in the gym with me.

    2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

    Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

    225, 240, 255, 265, 275

    Tough, but doable. 275 was the goal here.

    Conditioning
    Skipped

    May do my affiliate's WOD when I go back in to coach this afternoon.
    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. #932

    Default Re: JensenS' Workout Log

    7/25

    Barbell Gymnastics
    1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).

    135, 155, 165, 165, 165, 165, 175

    2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

    185, 205, 215, 225, 235, 235, 240

    No misses here but these were just OK, they didn't feel great. Clean and Jerks were better than the snatches. Feet were landing super wide on the snatches. I've mentioned before that I'm not really a fan of the power versions of the lifts.

    Strength
    1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.

    135, 165, 165

    1b) 3X15 Reverse Hypers – heavy, rest 45 sec. Subbed Weighted GHD Back Extensions

    45, 65, 65

    1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

    53, 53, 53

    Conditioning
    8:00 Alternating Tabata

    Row for Calories
    Toes to Bar

    76 Calories, 46 Toes to Bar

    7/27

    Strength
    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

    225 + Green Band

    Most all sets here felt good. Moved the weight quickly.

    1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

    165, 175, 185, 195 (Fail Rep #5), 195 (Fail Rep #5)

    I apparently missed the memo about not missing any here. First time I've incline benched in over two years. Both missed reps were close but they were both definitely misses.

    Conditioning

    7 minute AMRAP of:

    12 Pullups
    12 Pistols
    12 HR Pushups

    4 + 3 Pull Ups

    Short of my goal of 5 rounds but I recorded it and rewatched it and I didn't really waste any time. Just not there on pull ups enough to go quicker. Pistols were solid. Not on the level that they were on Saturday (my greatest pistol day ever) but moved well on them.

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

    20, 25, 25

    Coming back to these after not having to do them last week sucked, miserably hard. Gutted them out though.

    1b) 3X20 UB GHD Situps – rest 60 sec. (Subbed Weighted Sit Ups)

    70, 70, 70
    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. #933

    Default Re: JensenS' Workout Log

    7/28

    Barbell Gymnastics
    1) 3 attempts to establish a 1RM Snatch.

    190, 200, 207 (F)

    2) 3 attempts to establish a 1RM Clean & Jerk.

    260 (F), 260 (F), 260

    Happy to make 200 on the snatch after not working heavy from the floor since the beginning of the last Outlaw cycle. It was a really solid rep.

    Was forward on the two cleans that I missed. Was on the verge of throwing a tantrum before I made the third one. Had to grind the third one up from basically a dead stop and then made an ugly jerk.

    Strength
    Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

    2RM: 365, % Work: 345, 325, 305, 285, 265

    Tied my 2RM from the 90% day a few weeks ago.

    Conditioning
    4 Deficit HSPU 4″/3″
    12 Hang Power Cleans 185/120#
    8 Deficit HSPU 4″/3″
    8 Hang Power Cleans 185/120#
    12 Deficit HSPU 4″/3″
    4 Hang Power Cleans 185/120#
    150 Double-Unders
    12 Deficit HSPU 4″/3″
    4 Hang Power Cleans 185/120#
    8 Deficit HSPU 4″/3″
    8 Hang Power Cleans 185/120#
    4 Deficit HSPU 4″/3″
    12 Hang Power Cleans 185/120#

    For time.

    23:24

    Figured this was going to take me somewhere in the 20-21:00 range and was on pace for that through the double unders. Second trip through the ladder though slowed down too much. Never got down to where I was doing singles on either movement but had too much rest time during the second half.
    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. #934

    Default Re: JensenS' Workout Log

    7/30

    Barbell Gymnastics
    1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

    165x3, 175x1, 185x1, 195x1, 185x3, 175x2

    2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

    205x3, 220x1, 235x1, 250x1, 235x3, 220x2

    Missed one rep so wound up having to do an extra one on the first back off set at each movement. Threw a rep at 185 behind me, and left a 235 clean in front because I was being lazy. Other than that these felt good though.

    Accessories
    1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.

    175, 185, 185

    1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

    195, 195, 195

    Conditioning
    Row 3,000 Meters

    For Time

    11:01.2

    Did this at an easy pace for the majority of it.

    Hadn't done a longer rowing piece in a while so I decided to hop on here and just go. Did my best to kick at the end for sub 11:00 but wound up going a little too late and 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

  8. #935

    Default Re: JensenS' Workout Log

    7/31

    Barbell Gymnastics
    1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.

    135, 145, 155, 165, 175, 185, 195 (F)

    2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.

    215, 225, 235, 245, 255, 265, 275 (Made Clean, Failed Jerk)

    Did these from just above the knee rather than from the hip. These were really solid. I think 185 either ties a PR or is a PR from above the knee. 275 tied my PR from the floor.

    Really got a sense of what I need to be doing on these as I moved through the cleans.

    Strength
    1) Back Squat (please read the directions carefully):

    Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
    *Rest 3:00 exactly.
    Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
    *Rest 2:00 exactly.
    Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

    320, 320, 320

    This was miserable, but got it done.

    2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

    275, 295, 305, 315, 275

    These on the other hand were excellent. Pause front squats the last couple months have made a big difference on these. 315 was a new 3RM by 15 lbs.

    315x3 Front Squat

    Conditioning
    10 minute AMRAP of:

    50′ Burpee Broad Jumps
    15 Pullups

    4 + 1 Pull Up

    Paced the burpee broad jumps too much early on 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

  9. #936

    Default Re: JensenS' Workout Log

    8/1

    Barbell Gymnastics
    1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).

    165, 165, 165, 165, 165

    2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

    205, 215, 215, 215, 215

    Didn't feel good on these really at all. Moved the weight like I needed to though. Legs felt dead from yesterday's squats.

    Strength
    1a) 3X8 Good Mornings – heavy, rest 45 sec.

    125, 135, 135

    1b) 3X8 Reverse Hypers – heavy, rest 45 sec. Subbed Weighted Back Extensions

    75, 75, 75

    1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. Subbed Barbell

    135, 135, 135

    Conditioning
    Row 50 Calories
    150 Double-Unders
    Row 50 Calories

    For time.

    10:02

    Went how I expected it to nearly to the second. Needed a good double under day if I was going to take this down under 10:00. They weren't bad, they were just average.

    Looking forward to resting tomorrow.
    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

Page 104 of 109 FirstFirst ... 45494101102103104105106107 ... LastLast

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •