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Old 03-31-2017, 05:04 PM   #1031
Jordan Derksen
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Re: The Wolverines Log

March 31
Front Squat 6x3: 225 60 seconds rest

Good Morning 3x15: 135

One Arm Farmer Walk 3x100ft: 70

Dragon Flag: did a couple slow singles just to feel it out. They were pretty fun.
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Old 04-04-2017, 07:36 PM   #1032
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Re: The Wolverines Log

Tuesday April 4
Snatch 3x3 @ 75%: 95, 135, 155, 185(o,x,x), 185, 185(o,o,x,o), 205(o,o,x,o)
- I felt pretty off today and kept missing. 185 felt heavier than I remember but I haven't been handling big weight the last little bit. For some reason I got curious and went for a triple at 205. I surprised myself and got it with only one fail.

Push Press AMRAP@75%: 170x15
- these were touch and go not resetting every rep. I could have maybe got a few more reps in but I left it there.

Ring Rows 5x8-15: 15, 15, 10, 10, 8
- these keep feeling better

A) W's 4x10: 12 pounds
- yup, upgraded 2 whole pounds. These are feeling much better though. I'm way stronger at activating my shoulder blades. I've noticed it in other movements that my shoulders and upper back are more active.
B) Hanging Leg Weights 4x8 slow tempo

I'm excited to see what I hit with back squats tomorrow.
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Old 04-05-2017, 06:05 PM   #1033
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Re: The Wolverines Log

Wednesday April 5
Back Squat AMRAP@75%: 275x18
- that's going to hurt tomorrow. I was originally aiming for 15 and just kept going.

Jerk Steps 3x50ft: 245, 255, 255
- 25ft each leg forward

Back Extensions: 3x10 @ 65lb

Ambat Situps 3x10: 5lb weight held overhead
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Old 04-07-2017, 07:04 PM   #1034
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Re: The Wolverines Log

Friday April 7
Clean and Jerk 4x2: 135, 155, 185, 205, 225, 225, 225, 245
- I gotta up my percentages for the Olympic lifts. Snatch and CJ have felt way too heavy for what they are.

Press AMRAP@75%: 140x12
- pretty happy with that!

Weighted Pull-ups (1,2,3)x3: 65lb

Assisted One Arm Push-up 3x8, had off hand on a ring. I'm getting close to having these again

Y's 3x10: 8lb
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Old 04-10-2017, 06:04 PM   #1035
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Re: The Wolverines Log

Monday April 10
Snatch Doubles: 135, 155, 185, 205, 205, 205, 215(o,x,x)
- these were feeling great today. I'm getting really aggressive on my turnover and drive under the bar. I took some video today and compared them to old videos. I showed them to my wife and without evening telling her they were different she remarked how much faster I looked now. All that lighter technique work is paying off now!

Push Press 8x5: 155 75s rest

One Arm Ring Rows: 3x8 each arm.
- I was not fully planked, I was bent at the knees to decrease difficulty. These were hard and fun.

A) W's 3x8: 15
B) Tall Muscle Snatch 3x10: empty bar

Hanging Leg Raise 3x8
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Old 04-12-2017, 08:30 PM   #1036
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Re: The Wolverines Log

Tuesday April 11
Back in the apartment gym now until we move.

Back Squat 8x5: 255 75 seconds rest

Jerk Steps 3x8 Steps each leg: 255, 255, 265
- because I'm in our apartment spare room I had to do the step then step back to do it again instead of just walking forward. It worked but man the bar was on my back for a long time.

Some ab work: dynamic plank movements, side plank with a leg raise, and Abmat sit-ups with arms extended.

Unfortunately no back extensions... makes me sad. I've gotta figure out how I'm going to clean and jerk tomorrow. Maybe I'll have to take it outside and just get some plywood to throw down on.
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Old 04-15-2017, 02:45 PM   #1037
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Re: The Wolverines Log

Saturday April 15
Hit up a parking lot for today's workout.

Clean and Jerk 5x2: 135, 155, 185, 205, 235, 235, 235, 235, 235

Press 8x5: 125 75 seconds rest

Weighted Pull-ups (1,2,3)x3: 63 pounds
- I felt very strong on these today

A) Y's 3x6: 10lb pause at top
B) Farmer Walks 3x50ft: 40kg
C) Reverse Wrist Curls 3x8: empty bar

Another week missing out on front squats. Oh well. It's been a busy week. I got really motivated and sanded down our oak table to raw wood so I can restain it not bright orange.
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Old 04-18-2017, 05:32 PM   #1038
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Re: The Wolverines Log

Tuesday April 18
Snatch 5x2: 135, 155, 185, 205(o,x)x5 sets
- yep every set I failed my second snatch. I was doing these in my apartment so mentally I was not fully committed because I was scared to fail. Never doing that again. Wow was it frustrating

Push Press 8x3: 170 90 seconds rest

One Arm Ring Rows 4x8 bent knee

W's 3x8: 20

Ab Wheel 2x5: 5'4"
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Old 04-21-2017, 07:28 PM   #1039
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Re: The Wolverines Log

Friday April 21
Back Squat 8x3: 280 90 seconds rest

Press 8x3: 140 90 seconds rest
- easy

Weighted Pull-ups (1,2,3)x3: 70
- these were strangely easy

Good Mornings 3x8: 155

Farmers Walks 3x50ft: 40kg

Abmat Sit-ups 3x8 arms overhead
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Old 04-24-2017, 05:09 PM   #1040
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Re: The Wolverines Log

Monday April 24
Snatch Pull to Stick 6x2: 225, 225, 225, 245, 245, 255
- stick at chest height. Easily knocked it on every rep. Never done these before and I'm honestly surprised how high I can pull. As long as I keep working on my speed under there's no reason I can't nail some good snatch PR's soon.

Front Squat 3x5: 225
- keeping it light

Push Press AMRAP 8+: 190x12!!
- I'm surprised how far I went with that. Easily went way over 8 reps so I will get a solid increase again for next month.

One Arm Ring Rows 4x10

Tall Muscle Snatch 5x5: empty bar, just working on aggressive turnover

W's 3x8: 20
Dragon Flag 3x3
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