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Thread: JensenS' Workout Log

  1. #874

    Default Re: JensenS' Workout Log

    4/17
    Warm Up

    Back Squat
    45x10
    135x10
    225x5
    275x3
    315x1
    345x2x4

    These felt good. Going to go for a 1RM on Sunday and the way these felt today were very encouraging. Was fast out of the bottom the whole time.

    Chest to Bar Pull Ups
    BWx12
    BWx12
    BWx12

    Was shooting for at least 13 reps on the first set, but just straight up whiffed on the final rep. Just missed the bar. Was glad to get 12's across here again though.

    3 RFT
    10 Swings @2 pood
    15 Burpees

    Rest 1:00

    3 RFT
    30 Double Unders
    10 Hanging Leg Raises

    8:55 (3:22, 5:33)

    This was interesting.

    Rather than do the intelligent thing and pace the first part to be feeling better going into part two I went out and completely blew up on the first part and had to suffer during the second part a little bit.
    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. #875

    Default Re: JensenS' Workout Log

    4/18
    Warm Up

    Push Press
    45x10
    95x10
    135x3
    165x2
    185x1
    195x1
    205x1
    215x1
    225x0
    185x3

    Don't touch this movement very often so this was good to hit. 215 tied my PR then got a little more volume in after failing at 225.

    For Time
    Row 500 meters
    5 Bear Complexes @135
    Row 400 meters
    4 Bear Complexes @135
    Row 300 meters
    3 Bear Complexes @135
    Row 200 meters
    2 Bear Complexes @135
    Row 100 meters
    1 Bear Complex @135

    13:23

    Some day I'm going to stop underestimating how hard these workouts that I put together in my head are going to be. This was tough. Rows weren't bad, stayed at a pretty consistent 1:45'ish pace although I have a tendency to row too fast in WOD's like these.

    The Bear with 135 though was tough. Spent a lot of time resting with the bar on my shoulders. First two rounds were unbroken, last three rounds were singles.
    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. #876

    Default Re: JensenS' Workout Log

    4/20
    Warm Up

    Front Squat
    45x10
    135x10
    225x5
    255x2
    295x2x3

    Last day of the Catalyst program. Probably going to clean and jerk tomorrow, then going to work to a 1RM on my back squat on Sunday. Kind of uninspired here, but moved the weight that I needed to.

    Bar Dips
    BWx26
    BWx14
    BWx16

    Fell way off here because I cut my rest time way down from what I've done in the past. Want to start doing that here on the bodyweight volume that I do.

    3 RFT
    30 Double Unders
    40 meter Prowler Push @+90
    15 Hand Release Push Ups

    6:18

    Initially was planning on doing this for five rounds, but got into it and was just completely uninspired. Didn't eat enough yesterday so I cut things at three rounds.
    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. #877

    Default Re: JensenS' Workout Log

    4/21
    Warm Up

    Clean and Jerk
    115x5
    155x1
    175x1
    195x1
    215x1
    235x1
    255x0x1
    270x0x3

    Some day I'm going to get sick of standing up on my toes and losing cleans forward when I do this movement. Frustrating.

    For Time
    Row 500 meters
    30 Handstand Push Ups
    20 Chest to Bar Pull Ups
    10 Hang Cleans @185
    Row 500 meters

    13:45

    About what I thought this was going to be. Wanted to try something with heavy hang cleans at the end to simulate the second regional workout. Did a few reps at 225 when I was fresh beforehand but decided to back it down a little for the actual WOD.

    Rowed a negative split on the final 500 which I was looking to do.
    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. #878

    Default Re: JensenS' Workout Log

    4/22
    Warm Up

    Back Squat
    45x10
    135x10
    225x5
    275x3
    315x1
    345x1
    370x1
    390x0
    385x0

    Had visions of doing huge things today, but greed got the better of me. Greed in trying to do this today rather than waiting until my normal heavy back squat day on Tuesday, and greedy in making bigger jumps than normal when I do singles.

    Work to do.

    Pendlay Rows
    155x10x3

    Glute Ham Raise
    BWx10x4

    Steady build on both of these here.

    For Time
    20 Burpees
    1 Muscle Up
    16 Burpees
    2 Muscle Ups
    12 Burpees
    3 Muscle Ups
    8 Burpees
    4 Muscle Ups
    4 Burpees
    5 Muscle Ups

    8:49

    This was ok. Felt like I moved well through the burpees. Need to work on stringing muscle ups together as these were all singles.
    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. #879

    Default Re: JensenS' Workout Log

    4/24
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    220x10
    260x8
    275x6
    295x4

    First day of new Hatch program. Definitely a different type of stimulus here with the higher reps after not doing anything more than a triple over the last seven weeks.

    2A. Front Squat
    200x5
    230x5
    230x5
    230x5

    2B. Chest to Bar Pull Ups
    BWx12
    BWx7
    BWx7
    BWx7

    I'm ok with the lower numbers on the chest to bars given that I was resting much less than I had been recently. Kip wasn't really there today, was just muscling through these.

    AMRAP 5
    Double Unders (5 burpee penalty every miss)

    Gamed this pretty thoroughly, but not quite like I should have. Was trying to do sets of 25 all the way but missed a few times during my fifth set. Should have done 30's the first two or three sets.

    Rest 1:00

    AMRAP 5
    Run 200 meters

    ~1,075 meters (5.25 trips)

    This was alright. Nothing special, just had to go.
    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. #880

    Default Re: JensenS' Workout Log

    4/25
    Warm Up

    Bench Press
    45x10
    135x10
    185x1
    205x1
    225x1
    245x1
    255x1
    270x0
    205x5

    Like I said last week, I like this protocol for my upper body days of working up to a heavy single and then backing off and doing a little more volume. Reps were easy up until the miss at 270 that just didn't go anywhere.

    AMRAP 12
    1/2/3/4/5/6/7/1 Chest to Bar Pull Ups
    2/4/6/8/10/12/14 Swings @2 pood
    25/25/25/25/25/25/25 Yard Prowler Push +180

    29 Pull Ups, 56 Swings

    This was tough. Didn't really feel like I hit this with the greatest amount of intensity. There was some standing water in the parking lot where I generally push my prowler and it made it tough to keep it moving.
    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. #881

    Default Re: JensenS' Workout Log

    4/27
    Warm Up

    1. Low Bar Back Squat
    45x10
    135x10
    220x10
    240x8
    260x8
    275x8

    2A. Bar Dips
    BWx20
    BWx17
    BWx15
    BWx15

    2B. Front Squat
    200x5
    215x5
    230x5
    230x5

    Second Hatch day, things were pretty routine. Only real complaint was not getting as many reps as I wanted on the dips.

    Chest was really blown up today. I'm figuring thats because I was squatting low bar for the first time in about three months and I'm just not used to maintaining that position right now.

    Debated on doing a WOD but decided against it.

    4/28
    Warm Up

    Snatch
    95x5
    115x2
    135x1
    145x1
    155x1
    165x1
    175x1
    185x1
    195x0 (Wobby in the bottom, tried to stabilize and stood but lost it. Close enough to where I went up in weight)
    205x0x0x0 (All reps close out front)
    185x0 (Down to a knee, still stood up with it)

    Just being stupid here. Once I have a little more free time this summer will start to look to work in some more heavy volume rather than just working up in weight to a single every time I do this.

    Glute Ham Raise
    BWx15
    BWx15
    BWx15

    These felt pretty good, better than last week which I'm glad of.

    "Diane"
    21/15/9
    Deadlift @225
    Handstand Push Up

    5:56

    47 seconds off my PR, came in really trying to push things hard here and just wound up completely burning up on the handstand push ups.

    Just because I can do 21 unbroken handstand push ups doesn't really mean that I should at least in situations like this.

    Frustrated about not PR'ing here, but would have been more frustrated had I tried to game this and wound up with a similar time. If I'm going to go down I'd rather go down guns blazing like this.
    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. #882

    Default Re: JensenS' Workout Log

    4/29
    Warm Up

    Clean and Jerk
    95x3
    125x3
    155x2
    185x1
    205x1
    225x0 (Lazy, bottomed out when I received it and it set me on my butt)
    225x1
    240x1
    255x1 (Clean only, lost the jerk behind me for like the second time ever)
    270x0x0
    270x1 (Clean only, jerk wasn't even close)
    280x0x0x0

    On one hand I'm happy to clean 270, but on the other hand I should be making these jerks and I should have cleaned 280 a long time ago. Just need to be patient.

    "Angie"
    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    22:42

    Despite the fact that I've been doing Crossfit for almost two years, this was the first time I'd ever done this workout and other than the push ups which were alright it pretty much gave me the business through out.

    Put myself in a hole when the pull ups took me 9:06 to finish and spent the rest of time fighting to dig out of 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

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