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Old 05-19-2011, 11:01 AM   #51
Jordan Derksen
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Re: The Wolverines Log

Thursday, 05.19.11
1. Snatch: meet conditions---work up to 10 kg before openers
115x4, 135x3, 145x1, 155x1, 165x1

2. C&J: 10 kg before openers
135x3, 165x3, 185x3, 205x1, 215x1, 225x1

3 FS: heavy single
135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 275x1

4. Muscle Ups: 20 total
5, 5, 5, 5

Weights felt heavy today except front squat was good. For MU worked full turn out at the bottom and top and slow and controlled. No kip.
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Old 05-21-2011, 09:35 AM   #52
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Re: The Wolverines Log

Saturday, 05.21.11
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

8:33 (PR)

Last time was 12:14 in December. Very happy with my time this time and that's an awesome improvement. Almost a 4 minute improvement. Clearly my programming is working for me. Every time I hit these metcons I feel like I can hammer them pretty good. Probably going to do some HSPU volume yet today. I may go in an hit my Oly lifts for the day, not sure yet.
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Old 05-21-2011, 02:45 PM   #53
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Re: The Wolverines Log

Saturday 05.21.11 Afternoon
Did some HSPU and Pistols for gymnastics warmup then:
All in Kg today
1. Snatch: work up to openers
40x4, 50x3, 60x2, 65x1, 70x1, 75x1, 80x1
Felt really fast and solid on these today. Good session.

2. C&J: work up to openers
60x3, 70x3, 80x2, 90x1, 100x1, 105x1, 120f, 110x1

Accidentally loaded 120 on. Made the clean but couldn't get it all the way up. Thought it was 110 and it felt really heavy when I lifted it but I went ahead anyways. Just thought I was tired... nope. Misload. Well at least I know now I can clean 120.
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Old 05-23-2011, 11:31 AM   #54
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Re: The Wolverines Log

Monday, 05.23.11
Gym at school is closed today so no Oly lifting happening. Went to Prairie this morning for a team workout. In teams of 3.
For Time:
2k Row (1)
100 steps, Walking Lunge (2)
150 Burpees (2)
200 DU (1)
800m 20lb Medball Run (All)
150 KB Swings (52/35) (2)
100 SDHP (52/35) (1)
400m backwards run (All)

28:31

Pretty good workout. I can see why people do affiliate at the games instead of individuals, it definitely was a lot of fun.

Then I did my 6 intervals Tabata Pushups:
26, 17, 12, 10, 8, 9 = 82

Last time was 88 total. Interesting. I'll keep hittin it, may have been lower today from all the burpees. Hopefully I start seeing some improvement soon. I also used a real Tabata clock today instead of my iphone so timing may have been more accurate.
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Old 05-25-2011, 11:04 AM   #55
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Re: The Wolverines Log

Wednesday, 05.25.11 AM
1. Snatch: work up to 90% of opener x 1, 85%x1, 80%x1
95x4, 115x3, 135x3, 145x2, 155x1, 165x1, 155x1,145x1

2. C&J: same as snatch
145x3, 185x3, 205x1, 220x1, 230x1, 215x1, 205x1

3. FS: heavy single. 90% of single x 1, 85% of single x 1
135x3, 185x3, 205x3, 225x1, 245x1, 265x1, 275x1, 260x1, 250x1

Felt pretty slow today, C&J got heavy. Hopefully recover well by Saturday to hit some good maxes. Then I think I'm going to take a somewhat rest week with interspersed crossfit workouts and do a few weeks of more crossfit stuff before I jump back into olympic lifting later. My Level 1 is coming up June 11-12 so I want to be pretty recovered by then.
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Old 05-25-2011, 07:00 PM   #56
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Re: The Wolverines Log

Wednesday, 05.25.11 PM
AMRAP in 12 minutes of:
2 C&J, 205lb
5 Pullups
10 Pushups
15 Squats

8 rounds + 17 reps

Cleaning 205 was a piece of cake, jerking it got really hard when I got gassed. Once you lose your lung power it gets so much harder to support the weight for the Jerk.
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Old 05-26-2011, 03:31 PM   #57
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Re: The Wolverines Log

Thursday, 05.26.11
Couldn't get in to lift today so instead I hit the pool and did the WOD from mainsite a few days ago. First swim WOD ever, it was very fun. However compared to a lot of mainsite times my swimming is lacking. Not on the technique front; I just can't breathe in the water. After all the pushups yesterday my tri's are officially fried now.

Five rounds for time of:
Swim 50 meters
25 Push-ups

13:12
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Old 05-28-2011, 12:28 PM   #58
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Re: The Wolverines Log

Saturday 05.28.11
Couldn't get in to do any Olympic lifting as I was out of town. Got into a local gym and hit a quick workout:

Push Press: 6x3
95, 135, 175, 195, 205, 215 (PR)

Then 5 rounds for time:
7 DL, 315#
14 Pullups
21 DU

17:15

Definitely had more pull in me. No chalk allowed in this gym, definitely affected the grip. Pullups and DL were just too hard to hold onto. Wasn't too heavy, hands were just slippery. Good workout though. Also did some freestanding HSPU and frog stand in warmup.
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Old 05-30-2011, 07:34 PM   #59
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Re: The Wolverines Log

Monday, 05.30.11
AM
Just went in an did a basic warmup. Spent some time on some skill work doing handstand walks. Stretched out. Gonna go to Prairie 3 times this week but other than that going to take a mostly rest week an just work on mobility and recovery.

PM
1. C&J: Find a max
60x3, 80x3, 90x1, 100x1, 110x1, 117.5x1(PR), 120x1(PR)

2.B1: Bench Press: 3x3
B2: 400m Row @ 90-95%

80x3, 1:22; 85x3, 1:20; 100x3(PR), 1:17;

Was just gonna go to 70% on the C&J. So much for rest week. The frying pan was hot so I decided to do some cooking done. Bench Press was easier than I thought, probably building lots of strength from the push presses. Gonna have to spend some time on bench on my next cycle.
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Old 06-01-2011, 05:59 PM   #60
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Re: The Wolverines Log

Wednesday, 06.01.11
Been hitting the sauna and doing basic warmups so far this week and hitting mobilitywod.com hard to maximize recovery. Went into Prairie this evening.

4 rounds for time:
400m run
10 pullups
15 situps

9:28

All about the run. Everything unbroken. Used abmat for situps. Maybe should have been 20 pullups instead of 10 but that's what was on the board and it was nice for this week that the volume was a little lower.
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