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Thread: JensenS' Workout Log

  1. #856

    Default Re: JensenS' Workout Log

    3/23
    Warm Up

    Front Squat
    45x10
    135x5
    205x3
    255x3x10

    These felt pretty good today. Was good and sharp out of the bottom on all sets. Felt easy.

    AMRAP 10
    5 Pull Ups
    10 Push Ups
    15 Squats

    11 Rounds + 12 Squats

    Gym had a half Cindy programmed today so I wound up jumping in to do that. Goal was 12 rounds would have hit it if not for the fact that I had to take quick breaks every couple of rounds to mark off tallies in my book.
    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. #857

    Default Re: JensenS' Workout Log

    3/24
    Warm UP

    Clean and Jerk
    115x3
    135x2
    165x1
    195x1
    225x1
    245x1
    265x1 (Clean only, missed jerk)
    277x0x2

    Kind of average here on these today. Glad to continue to make cleans at 265 but was kind of off on my jerk footwork today. Let the jerk at 265 get out in front of me. Just not fast enough off the floor with heavier weight today.

    5 RFT
    30 Double Unders
    5 Strict Pull Ups
    10 Pistols

    9:49

    Slow here. Doubles weren't really there today. Pistols were slow as well.

    3/25
    Warm Up

    Snatch
    95x3
    125x2
    145x1
    155x1
    165x1
    175x1
    185x1
    195x1
    205x0x0x0x1

    Generally I tend to stop if I miss the same weight three times in a row but the misses at 205 were so close today I kept at it and wound up tying my PR which made me happy. First rep I missed I let swing out in front of me and then the other two I was just slow under.

    Reps up until then were all easy and all very clean. Wasn't receiving it forward at all.

    Sectional WOD 12.5

    AMRAP 7
    3 Thrusters @100, 3 Chest to Bars
    6 Thrusters, 6 Chest to Bars
    9 Thrusters, 9 Chest to Bars
    12 Thrusters, 12 Chest to Bars
    15 Thrusters, 15 Chest to Bars
    9 Thrusters

    99 reps

    Very happy with closing out my Open season like this. 17 rep PR from when I did this WOD last year and I went as hard as I possibly could here. In a perfect world would I have been able to find at least one more rep to get up to 100? Absolutely but I'm not disappointed here at all.

    3/26
    Warm Up

    Press
    45x10
    95x5
    115x2
    145x3x5

    Easy volume here. Just continue to build on these at a nice steady pace. Am torn as to whether or not I want to continue throwing a max effort week every other week here of just continue to build on these volume days.

    Chest to Bar Pull Ups
    BWx10
    BWx10
    BWx10

    Have decided that I'm going to move my pull up volume here to this going forward. As beneficial as I feel my weighted pull ups were my issue with these isn't that I'm not strong enough. Its that I'm not efficient enough to do high numbers.

    Will look to build my numbers on these sets across on a week to week basis.

    Ring Dips
    BWx15
    BWx15
    BWx15

    Good volume here. Missed out on these last week. Am going to continue unweighted here until I can get 3x20 at bodyweight I think.

    3/28
    Warm Up

    Back Squat
    45x10
    135x5
    225x5
    275x2
    315x3x10

    Halfway point here on this program. Had had this day circled since starting the program as a day that was going to be a grind to get through and it was. Kept the intensity high though and made all the reps. Weights will keep climbing, but next week is ten doubles.

    5 RFT
    5 Front Squats @145
    15 Swings @1.5
    25 Double Unders

    9:56

    Good quick hitter here. All squats were unbroken, first three sets of both swings and double unders were unbroken. Need to minimize transition time between movements a little more.
    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. #858

    Default Re: JensenS' Workout Log

    3/30
    Warm Up

    Front Squat
    45x10
    135x5
    205x3
    265x3x10

    This was hard, really hard. I think through a combination of not eating close enough to my workout and the fact that I didn't warm up enough. Kept the intensity high enough to where I never really felt like I was in danger of missing but it became quite the mental battle to keep getting under the bar today.

    Pendlay Rows
    165x10
    165x10
    165x10

    Still steady progress here. Was initially planning on doing these sometime during the weekend and doing a WOD after squatting but since the squats smashed me up I decided just to hit these and get out.
    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. #859

    Default Re: JensenS' Workout Log

    3/31
    Warm Up

    Deadlift
    135x10
    225x5
    275x3
    315x1
    365x1
    405x1
    435x1
    465x0
    405x1

    Spent my drive home trying to console myself with the fact that I was able to pull 95% of my 1RM less than 24 hours after what was a tough front squatting session.

    It didn't work, I really wanted that 465. It moved a little bit but not much.

    Need to work these back into my programming at a low volume but high weight, and if I'm going to work heavy singles I really should do them when I'm more recovered.

    5 RFT
    5/4/3/2/1 Push Jerk @185
    3/6/9/12/15 Swing @2 pood
    Run 200 meters

    10:34

    Ascending numbers on the swings made this one tough had to put the bell down on the rounds of 12 and 15. Goal was sub 10:00 but breaking the swings and then just general transition time put that one out of reach.
    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. #860

    Default Re: JensenS' Workout Log

    4/1
    Warm Up

    Jerk (BTN)
    45x5
    135x3
    165x1
    185x1
    205x1
    225x1
    245x1
    265x1
    275x0x2
    285x0x2

    I hate this movement. I think I might be the only person in the world who is worse at jerking from behind the neck than I am from the front.

    The second attempt at 275 was pretty close and it would have been a PR for this movement just not for any jerk.

    7 RFT
    7/6/5/4/3/2/1 Chest to Bar Pull Up
    40/35/30/25/20/15/10 Double Under
    7/6/5/4/3/2/1 Overhead Squat @135

    10:35

    Need to be a little mentally tougher in the middle sets on things like this. Rounds 2-4 on the chest to bars and the double unders broke once apiece, overhead squats were all unbroken.
    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. #861

    Default Re: JensenS' Workout Log

    4/3
    Warm Up

    Back Squat
    45x10
    135x10
    225x5
    275x3
    325x2x10

    Whether it was a result of the longer warm up or a result of the fact that I was doing doubles and not triples these went a little easier than both days last week did. Stayed focused and kept the intensity high. Other than rep here or there that was forward I stayed pretty locked in here.

    Chest to Bar Pull Ups
    BWx11
    BWx11
    BWx11

    One more than last week on the sets across here.

    AMRAP 5
    20 Partner Sit Ups w/ 16 lb Dynamax
    10 Back Extensions

    3 Rounds + 33 Reps

    Rest 1:00

    AMRAP 5
    20 Alternating Burpees
    10 Supermans

    4 Rounds + 30 Reps

    Rest 1:00

    AMRAP 5
    Run 200 meters
    Row 200 meters

    3 Rounds + 80 meters

    Rest 1:00

    AMRAP 5
    20 Alternating KB Overhead Squats @1.5
    20 Swings @1.5

    2 Rounds + 25 Reps

    Conditioning work took a little bit of a different turn today with these four short partner AMRAPS. Hit these with another one of the coaches at the gym. Wasn't sure about these coming in but wound up enjoying it.
    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. #862

    Default Re: JensenS' Workout Log

    4/4
    Warm Up

    Deadlift
    135x10
    225x5
    275x3
    315x1
    345x1
    385x1x3

    These were kind of uninspired. Decided to throw these in this week just to see what they feel like, but I think going forward I'm going to stick with pulling from the floor twice a week in Olympic lifting and then doing GHR's to hit my posterior chain.

    Press
    45x10
    95x5
    125x3
    150x3x5

    These were tougher than I expected them to be, probably shift to 2.5 lb jumps next week.

    3 RFT
    50 Double Unders
    21 Swings @1.5
    12 Pull Ups

    10:39

    Did a Double Under Helen last summer probably about nine months ago, this was a PR by something like two minutes I think. Basically a trifecta of movements that I'm not very good at so this was definitely a good one for me to hit.
    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. #863

    Default Re: JensenS' Workout Log

    4/6
    Warm Up

    Front Squat
    45x10
    135x6
    225x3
    245x2
    275x2x10

    As per usual it took a few sets for me to really get loosened up and comfortable here. Didn't hit me near as hard as last week's did though.

    Bar Dips
    BWx23
    BWx20
    BWx20

    Start rotating these in here or there. Added stability allows me to get bigger numbers on sets which I like.

    For Time
    5/5/5/5/5 Handstand Push Ups @3" Deficit
    10/20/30/40/50 Double Unders

    7:56

    Hadn't touched handstand push ups in a while so put this together and it wound up going pretty well. Don't do them to a deficit very often. Rounds 1 and 2 were unbroken then the last three went 2/2/1.

    Double unders broke once during the round of 40 and then a couple of times during the last 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

  9. #864

    Default Re: JensenS' Workout Log

    Signed up for the June 16 #OccupyStrength event at South Baltimore Crossfit yesterday evening.

    4/7
    Warm Up

    Clean and Jerk
    95x5
    135x3
    165x1
    185x1
    205x1
    225x1
    245x1
    260x1
    275x0x0x1 (Clean only, ties Clean PR)

    Playing around a little bit with my start position on my cleans today. Trying to get myself a little more over the bar when I start. Went pretty well. Absolutely crushed the first attempt at 275 but I was forward when I sent to squat it up and wound up losing it. The clean that I finally made I had to grind out from basically a dead stop so I didn't even bother trying to jerk it.

    Snatch Pulls
    165x2
    185x2
    205x2
    215x2
    225x2

    Not really a huge fan of this movement (primarily because I'm never sure whether or not I'm doing them correctly) but I've decided to work them in along with clean pulls just so I get more reps at pulling off the ground.

    Glute Ham Raises
    BWx10
    BWx10
    BWx10

    My new secret weapon for building up my hamstrings. Exciting to see how these help me out.

    6 RFT (Partner WOD)
    Run 400 meters (Partner A)

    AMRAP (Partner B while Partner A runs)
    5 Power Cleans @135
    10 Hand Release Push Ups
    15 Double Unders

    11:56 (5 Rounds + 4 Power Cleans on AMRAP)

    This was fun. Wound up going faster than I expected it to go as well. Put it together kind of spur of the moment was trying to pattern it after the WOD that Malleolo, Hobart, and Sherwood did with Khalipa during their road trip video on the Journal.
    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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