JensenS' Workout Log

9/29


Barbell Gymnastics
1) 20 minutes to establish a 1RM Snatch.


135, 155, 175, 190, 200 (F)


Not looking to be heroic here with this yet. Heaviest I've made since I tweaked my shoulder a couple weeks ago.


2) 20 minutes to establish a 1RM Clean.


185, 225, 255, 275, 290 (F, F, F)


Felt my shoulder a little bit on the last snatch so I decided not to put these over my head. Happy to nail 275 today after failing so spectacularly at it last Friday. Just not mentally ready for 290 off the floor yet. Clarked the first and third attempts.


Strength
1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed.


225, 245, 245, 260, 280


Didn't mind the two heaviest sets. Those two sets of 5 at 245 though were not fun.


Conditioning
5 rounds for time of:


1 Press @145
1 Chin Up
1 Press @145
3 Chin Ups
1 Press @145
5 Chin Ups


8:14


Rest ~1 hour


400 meter Prowler Push @160 (w/ Partner)


6:26


Prowler got dicy in some spots. This time domain though is kind of what I was looking for when I decided to do this initially a few weeks ago.

9/30

Barbell Gymnastics
1) Work to a 1RM Clean from Blocks (Above the Knee).
95x4, 145x4, 185x2, 225x1, 245x1, 265x1, 280xF, 280xF, 280xF, 280xF

Alright with making it up to 265 after not having done this for a while, but I had bigger plans today. Form was just off, feet were coming off ground too much. Not quick enough to the bottom.

2) Work to a 1RM Split Jerk
95x5, 185x1, 215x1, 245x1, 275x1, 295x1, 308x0, 308x0, 308x0

Building a little bit from last week. Shoulders felt noticeably fatigued here. Kept pushing the 308 out in front of me. Know I can do it, just have to hit positions.

Conditioning
1 Muscle Up
Run 200 meters, 1 Muscle Up
3 Hang Power Cleans @155, Run 200 meters, 1 Muscle Up
4 Box Jumps @36", 3 Hang Power Cleans @155, Run 200 meters, 1 Muscle Up
5 Swings @75, 4 Box Jumps @36", 3 Hang Power Cleans @155, Run 200 meters, 1 Muscle Up
4 Box Jumps @36", 3 Hang Power Cleans @155, Run 200 meters, 1 Muscle Up
3 Hang Power Cleans @155, Run 200 meters, 1 Muscle Up
Run 200 meters, 1 Muscle Up
1 Muscle Up

12:52

This was pretty cool. Threw this together kind of spur of the moment. Wanted to do all of these movements but was struggling to find a way to fit them all in. Had never done a workout in this format before.

First workout in a while that I've gone into with literally no idea how it was going to feel on the whole.

10/2


Barbell Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%


185, 200, 230, 245, 200


2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec


200 across


2b) 3x7 Banded Glute Ham Raise


Black band across


Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00


305, 325, 345, 365, 365, 365


Conditioning
8:00 AMRAP of:
3 Clean and Jerks @135
6 Ring Dips
9 Diamond Push Ups


5 Rounds + 4 Ring Dips

SI joint was a little tight so took yesterday off, got back at it today.


10/4


Snatch
95x3
125x1
155x1
175x1x5


Some decent volume here after not getting to do the Outlaw programmed volume on Monday (which I may still do). Shoulder is feeling stronger and more stable.


Press
95x5
125x3
160x1x5


Some more pretty easy volume.


Conditioning
10-1 KB Swing @75
10-1 Box Jumps @24"


Row 150 meters between rounds


14:07


This got spicy. Rows were all around 31-32 seconds. Was all mental to get the bell up and moving and limit transition during the middle rounds.

10/5


AMRAP 8
5 Front Squats @155
5 Toes to Bar
Row 200 meters


5 Rounds + 3 Toes to Bar


Rest 8:00


AMRAP 8
1 Clean and Jerk @135
5 Sit Ups
Run 200 meters


Add 1 and 5 reps respectively each round


4 Rounds + 6 Sit Ups


Threw this plan together with another one of our coaches last night. I put the first WOD together, he put the second one together.


Liked both of these. Unsurprisingly I won the first one, he won the second one.

Feeling beat up...


10/6


Jerk
135x5
185x2
225x1
245x1
265x1
285x1
300xF


Made the 285 pretty far out in front of my face, I think I tweaked a rib or something as I saved it. I stepped out of the rack with 300 and something just didn't feel right so I just put it back.


For Time
Run 1 Mile
30 Muscle Ups


20:19


This was terrible and pretty much the reason that has convinced me that its going to behoove me to take tomorrow off along with my schedule rest day on Monday. Mile was easy got back in in 6:33.


First ten muscle ups were done in about 2:30 but could really feel that I was riding the ragged edge as far as pacing.


They fell off the rest of the way, badly. Only missed once but was resting so much between reps that time just went by the wayside.

Good day of training today. Back to feeling good.


10/9


Barbell Gymnastics
1) Clean: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75%


200, 215, 240, 255, 215


Moved through these super smooth today. No misses. No reps that were even really close. Decided against jerking.


2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.


205 across


2b) 3X20 Weighted Back Extensions


25 across


Conditioning


For time:


25 Handstand Push Ups
50 Front Squats @115
100 Double Unders


9:36


This was pretty good. Goal was sub 10:00. Did my best just to limit transitions as I moved through sets on the movements.

10/10


Clean
135x3
185x2
225x1
245x1
260xFx1
275xFxFxFxF
225x2


Was going to snatch today, but my ribs are still a little tender when I get dynamic over my head so I decided to come and clean again here. Didn't really have a plan and it showed. Misses at 275 save for the third one I think were all close.


High Bar Back Squat
135x5
225x5
275x3
315x3
335x3
350x3
315x3


These felt pretty good. I think 350 might be a PR set of 3.


For Time
15 Push Press @135
30 Burpees
10 Push Press @135
20 Burpees
5 Push Press @135
10 Burpees


6:15


This could have been a little quicker. I broke the sets of 10 and 5 push presses because I jumped into them too quickly. Had I paused for a second to get my breath I think I would have had them unbroken which would have helped.


Did 30 glute ham raises afterwards just to finish up.

Yeah, its done as one consecutive set. First clean doesn't have to be from the floor either. You could conceivably do three hang cleans according to their standards video.


10/11


7 min to find max weight of:
3 Cleans
2 Front squats
1 Shoulder to overhead


205, 225 (F), 225 (F), 225


Did 135, 165, and 185 to warm up then turned the clock on. Failed the second hang clean on the two misses at 225. Came back on pretty short rest to make 225 on the last one. Thinking after having done this that I warm up and then go straight to 225 on Saturday.


For Time
15 Swings @2 pood
15 Hand Release Push Ups
15 Wall Balls
12 Swings
12 Push Ups
12 Wall Balls
9 Swings
9 Push Ups
9 Wall Balls


4:22


Was initially going to do this with a 1.5 but got talked into going with the 2. Broke the set of 12 swings at 9, then just had too much transition time going into sets 2 and 3 on the swings. Everything else was quick.