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Old 07-15-2013, 07:01 AM   #571
Jordan Derksen
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Re: The Wolverines Log

Spent a long enjoyable day at the beach on Saturday exploring with a buddy of mine. But did have time for this early in the morning:
Saturday, July 13, 2013
20 minutes to find 1RM Snatch
185, 195, 200ff

20 minutes to find 1RM Clean and Jerk
235, 245, 255, 265. Stopped there, happy with that, edging closer to 295 all the time.

No time for Fran, going to make it up Monday. Ended up playing 4 hours of Tennis on Sunday as well so I had a pretty active weekend all around.
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Old 07-16-2013, 06:36 AM   #572
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Re: The Wolverines Log

Monday, July 15, 2013
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
165, 175, 185f hi hang. So close to getting 185. I was there on the hi hang it was just a bit forward. Ran out of time though. If I'm almost doing a 3 position snatch at a weight that's only 15lb lighter than my best right now I think I can smell some PR's coming soon.

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.
165, 165, 165. No misses.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 rest 60 sec.
195, 195, 195, 195

3b) 4X8 Pendlay Rows heaviest possible, rest 60 sec.
195, 195, 185, 185

"Fran"
21-15-9 reps for time of:
Thrusters, 95lb
Pullups

4:53. I'll take it. All time PR is 3:32 that I did last summer. After 6 months off and just a few weeks back in I'm pretty happy with this. Better than my previous Fran times when I was training heavily prior to Outlaw. I had a 5:05 Fran 2 years ago. Thrusters were all UB for this, pullups I had to break up though which cost me a lot of time. Definitely felt the engine going on this one.
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Old 07-17-2013, 06:50 AM   #573
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Re: The Wolverines Log

Tuesday, July 16, 2013
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
245. No Misses.

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.
215. No Misses.

1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% rest 2 minutes.
225, 260, 280, 300. Basing my %'s off 375.

2) Front Squat: 1X5@60%, 3X5@70% rest 90 sec.
205, 230, 230, 230.

Conditioning
20 minutes max distance Sled Drag 135lb.
*Notes: This should be a forward facing, marching style drag.

700m. Stacked a bunch of plates on a GT and pulled it around my lawn. A bunch of guys had gone 1500m+ which is really impressive. Never really done any sled dragging before, it was pretty fun. My arse was on fire.
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Old 07-18-2013, 06:30 AM   #574
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Re: The Wolverines Log

Wednesday, July 17, 2013
1) Power Snatch: Find Max UB Triple in 10 min.
165.

2) Power Clean: Find Max UB Triple in 10 min
230

3) Jerk From Rack/Boxes: Find Max Triple in 10 min
215

4a) 4x3 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk rest 60 sec used straps
290, 290, 290, 290

4b) 4x5 Behind-the-Neck Push Press heaviest possible, rest 60 sec
155, 165, 185, 185

Conditioning
10X100m Sprints
Rest (approximately) 5:1

Completed 6 sprints and called it. Low back was fatigued and I know thats a recipe for hamstring blows. Doubt that would happen but I got some good sprints in anyways.
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Old 07-19-2013, 04:44 PM   #575
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Re: The Wolverines Log

Friday, July 19, 2013
Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets rest as needed.
175. Missed the last rep on the last 2 sets so I quickly loaded it up back on the boxes and did another proper rep.

Clean & Jerk from Blocks @ Power Position (same position as Snatch refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets rest as needed.
225. No misses. Saw the video on the site of hathcock doing his split jerks starting with a pretty wide stance. I've always had a narrow stance and in really tall so I figure why not. Less distance to move my feet, plus maybe activate my hips more. So I brought my feet out to shoulder width and turned my toes out (another new thing I'm trying) and it worked really well. Staying on my heels better, feet are splitting faster, and since my knees are going out more because of my turned feet I'm getting some more power. We'll see what this does tomorrow and beyond.

3) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%
225, 240, 260, 280.

4a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% rest 60 sec.
195, 210, 225, 225

4b) 4X8 Close Grip Bench Press (hands 12″ apart) heaviest possible, rest 60 sec.
185, 185, 195, 195

5a) 3XME Strict Pullups rest 60 sec.
13, 10, 10. Wow. Don't know what happened to my pull-ups but they're gone.

5b) 3X10 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
Didn't do. No GHD yet.
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Old 07-20-2013, 02:41 PM   #576
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Re: The Wolverines Log

It's amazing how you can lift for so long and still always learn new things. I've been videoing myself and realized with Oly lifts, squats, and other overhead lifts I've always been slightly hunching my upper back and my head is really forward. So today I worked on getting my shoulder blades back and tightening up my back a lot, getting my chest out, and standing as tall as I can. Wow did that make a difference on my lifts. Snatch felt off because positioning was different but I felt much stronger. Cleans went better than before. For the first time I can actually feel my traps activating properly on the 3rd pull because my shoulders aren't hunched forward anymore. Jerks felt really good, much more stable than they ever have. It'll take some relearning of movements but this is going to pay off a lot. I found getting in the proper position was actually uncomfortable. It felt like I was wound up and it was hard to get into. But man was it worth it. Comparing yourself visually to proper lifters is such a good exercise. Even in my overhead squat at the bottom of the snatch I could rotate my elbows out more and I stood taller. It was great.

Saturday, July 20, 2013
12 minutes to establish 1RM Snatch
195, 205f. Failed 185 a bunch because my positioning was all off with my new setup. Then I got it and it felt good. 195 went up easy too. 205 wasn't quite there.

12 minutes to establish 1RM Clean and Jerk
255, 265, 275(f jerk). These felt good.

12 minutes to establish 3RM Front Squat
310 PR. Haven't got to write PR in a while. Feels good. Again concentrated on strong upright position with a tall spine. Suddenly my upper back wasn't collapsing as much. Next time 315.

"Amanda"
9-7-5 reps for time of:
Muscle Ups
Squat Snatch 135lb

7:02 PR. Thats another PR today by over a minute. Last did it a year ago so I'm pretty excited about that. I have to confess something though. I did it backwards. I did the snatches first and finished with muscle ups. Oops. I'll be honest I don't think it made any difference at all. If anything I may have been faster the other way. I did everything in singles.

Also it seems I lost some weight again. I'm back down to 86kg now. I'm not sure if I care anymore. It's frustrating concentrating so much on weight, so I'm just gonna concentrate on my effort in workouts.
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Last edited by Jordan Derksen : 07-20-2013 at 02:45 PM.
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Old 07-23-2013, 07:38 AM   #577
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Re: The Wolverines Log

Monday, July 22, 2013
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
170lb.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 rest 90 sec.
150lb. Missed last rep on the last set.

3a) 5X2 Snatch First Pull (top of knee) absolute heaviest possible, rest 60 sec.
225, 235, 245, 255, 255

3b) 55 Bent Over Row (straps should be used) heaviest possible, rest 60 sec.
225, 235, 245, 245, 245

5 rounds for reps of:
20 sec. ME DB Push Press 60lb
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30"
20 sec. Rest

Total: 115 reps. Starting to feel it again. Getting my go back and going to that place where I want to slow down. It's becoming a mental game again as my body is getting fast enough to keep going again. I was actually most happy with the chest to bar pullups, they felt really good.
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Old 07-24-2013, 07:27 AM   #578
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Re: The Wolverines Log

Tuesday, July 23, 2013
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
235. I'm not sure if this was supposed to be 2 cleans + 1 jerk or not... I did full clean and jerk for both reps. Legs were feeling it today.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
210.

3) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.
225, 245, 260, 280, 300

4) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.
195, 225, 245, 245.

Ran out of time which worked out well. Since I don't have a rower I'll make up todays conditioning tomorrow instead of the 2k row.
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Old 07-25-2013, 07:37 AM   #579
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Re: The Wolverines Log

Wednesday, July 24, 2013
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).

175

2) 12 minutes to establish a 3rm Hang Power Clean (from hips).

225. Squat cleaned the last rep on a set of 235.

3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).

195. Did 3 sets at that weight to really drill technique. I can feel the changes I made to my jerk are really going to pay off. It's feeling solid.

4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) heaviest possible, rest 60 sec.

275, 295, 305, 325, 335.

4b) 5X5 Push Press heaviest possible, rest 60 sec.

185, 185, 195, 195, 205. Yup I did a set of 5 push press at a higher weight than my jerk triple. Shutup. I felt really good on these today. Keeping that wider stance, getting my knees out more and activating the hips. Having the wider stance actually makes my legs feel a lot more involved than before. Plus I've started shrugging the weight up and keeping my traps engaged which gives me a better surface to throw off of. It's the little things you learn over the years that makes the difference.

Conditioning
15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.


365m. Burpees were fast and felt good. Completed them and always had 2 minutes left on the clock before the next set. Had 135lb stacked on a GT that I pulled across the lawn with a 45m turnaround. Some guys were getting 6-800m out of this thing. Either I'm really slow on the sled or the GT on the lawn makes for a much harder pull than a sled on concrete. Whatev's. Just doing what I can do with what I got.

Been nerding out on the live feed at work. The pool workout was a stellar watch.
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Old 07-27-2013, 03:14 PM   #580
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Re: The Wolverines Log

Friday, July 26, 2013
Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets rest as needed.

175lb. Missed all 3 reps on set 2 but then got them all set 3.

Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets rest as needed.

225lb. No misses.

HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

225, 260, 280, 300

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% rest 60 sec.

195, 210, 225, 225

2b) 4X8 Close Grip Bench Press (hands 12″ apart) heavier than last week, rest 60 sec.

185, 190, 195, 200 PR

-----------

Saturday, July 27, 2013
Came in today and felt pretty bad. I saw a movie pretty late last night, I think thats the last time I stay out late. Haven't done it for a while but I figured it wouldn't be too bad. I was wrong. Came in and snatched 135lb a few times. My knees hurt which was strange and my coordination was really off. So decided to take the day off heavy lifts today and just do the conditioning.
3x5 Weighted Pullups
52, 62, 62

For Time
Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg

20:40. Not the greatest time but I'm still getting my zap back. I was finally able to string toes to bar again but they still slowed me down a lot.
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