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-   -   Shane's Wrestling Strength CF Log (https://board.crossfit.com/showthread.php?t=60461)

Shane Jensen 01-21-2014 01:04 PM

Re: Shane's Wrestling Strength CF Log
 
1/21

[B]Snatch[/B]
95x5, 115x3, 135x3, 155x2, 175x1, 175 (F), 175x1, 185x2, 200 (F, F)

Literally one make away from coming away from here very happy with this aspect, wanted to get 200 again. Can feel that I'm riding that edge a little bit. Hip bone is sore. Last heavy snatches before competition on Sunday.

[B]Clean and Jerk[/B]
135x1, 165x1, 185x1, 205x1, 225x1, 245x1

Quick and dirty, pretty solid.

[B]Press[/B]
155x4, 155x4, 155x4, 155x4, 155x4, 155x4, 155x4, 155x4

This was a grind. First time I've had to say that about one of these days.

Shane Jensen 01-23-2014 08:59 AM

Re: Shane's Wrestling Strength CF Log
 
Hay is in the barn.

1/23

[B]Press[/B]
160x3, 160x3, 160x3, 160x3, 160x3, 160x3, 160x3, 160x3, 160x3, 160x3

Significantly easier than the 8x4 day previous. 1 week to go.

[B]Power Snatch + OHS[/B]
75x3, 95x3, 115x3, 135x2, 155x2, 165x1

[B]Power Clean + Front Squat + Push Press[/B]
135x1, 165x1, 185x1, 205x1

Light and easy on both here.

Shane Jensen 01-27-2014 06:20 AM

Re: Shane's Wrestling Strength CF Log
 
First weightlifting meet yesterday, competed at the Frank Spellman Classic at Malvern Prep High School. Competed as a 94 weighed 90.5

1/26

[B]Snatch[/B]
90x1
95x1
100 (F)

Warm ups felt good all the way through here. Took 4-5 at both 40 and 50. 3 reps at 60, 3 reps at 70, 2 reps at 80, and a single at 85 before stepping out on the platform.

100 was a clark, so still need to get past that barrier.

[B]Clean and Jerk[/B]
120 (F)
120x1
123x1

Warm ups did not go well here at all. Missed two jerks at 100 on my way up, and then actually missed a clean at 115. Didn't jerk 115 after I made the clean. Things improved once I got out on the platform.

First clean at 120 sat me down on my butt, happy to come back and nail the next two.

Great first experience of many yesterday. 218 KG while short of my goal for the event (goal was 100/130) provides a great base to build from for the next time I step out on the platform.

Shane Jensen 01-27-2014 06:43 PM

Re: Shane's Wrestling Strength CF Log
 
1/27

[B]Front Squat/Back Squat[/B]
45x5/5, 135x5/5, 185x5/5, 230x7/13, 230x7/13, 230x7/13, 230x7/13

Day 1 of Spencer Arnold's 7/13 program. This is going to be brutal.

[B]Press[/B]
45x10, 95x5, 125x5, 140x6, 140x6, 140x6, 140x6, 140x6, 140x6

Smolov Junior, Day 9

[B]Clean RDL[/B]
225x10, 225x10, 225x10

[B]Chin Ups[/B]
BWx5, BWx5, BWx5

Quick and dirty, superset.

Shane Jensen 01-28-2014 05:46 PM

Re: Shane's Wrestling Strength CF Log
 
1/28

[B]Clean[/B]
215x1, 215x1, 225x1, 225x1, 235x1, 245x1, 255x1, 255x1, 255x1, 265x1

Quick and dirty. Every 2:00 for 20:00

[B]Clean Pulls[/B]
295x1x10

EMOM for 10:00

[B]Press[/B]
150x5, 150x5, 150x5, 150x5, 150x5, 150x5, 150x5

Smolov Junior Day 10

Shane Jensen 01-31-2014 07:27 PM

Re: Shane's Wrestling Strength CF Log
 
1/31

[B]High Hang Snatch[/B]
75x5, 95x3, 115x2, 135x2, 155x2, 165x1, 175x1, 185x1, 195x1

First time snatching since competition on Sunday. Hip is still a little sore.

[B]Press[/B]
45x10, 95x6, 135x4, 160x4, 160x4, 160x4, 160x4, 160x4, 160x4, 160x4, 160x4

Had been dreading this day since the start of the program. Some slow 4th reps. No misses. Smolov Junior Day 11.

[B]Front/Back Squat[/B]
45x10/10, 135x5/5, 185x5/5, 215x7/13, 215x7/13, 215x7/13, 215x7/13

Already glad that I'm only going to have to do this rep scheme two more times.

Shane Jensen 02-01-2014 01:22 PM

Re: Shane's Wrestling Strength CF Log
 
2/1

[B]Press[/B]
45x10, 95x6, 145x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3

Last day of Smolov Junior. 165 very well may have been a new 3RM, to do it nine more times after the first set was a mental battle.

[B]Back Extension[/B]
BWx20, BWx20, BWx20, BWx20

[B]Bent Over Row[/B]
165x10, 165x10, 165x10, 165x10

Superset

[B]Weighted Sit Up[/B]
75x15, 75x15, 75x15, 75x15

[B]Strict Pull Up[/B]
BWx8, BWx7, BWx8, BWx7

Superset again. Strict pull ups have gotten away, they need some work.

Shane Jensen 02-02-2014 01:17 PM

Re: Shane's Wrestling Strength CF Log
 
2/2

[B]Clean and Jerk[/B]
135x5, 185x3, 205x2, 225x1, 245x1, 255 (F, F), 255x1, 265x1, 275 (F, F)

Got enough to where I wasn't going to leave upset. Just haven't lined up on 275 and been ready to go at it mentally in a while.

[B]Clean, Front Squat, Front Squat, Jerk, Jerk[/B]
185x1, 215x1, 235x1, 250x1

5 lb PR for this complex.

[B]Front Squat[/B]
215x4, 215x4, 215x4

Squat recovery day, took these from the floor.

[B]Kang Squats[/B]
95x5, 115x5, 125x5, 125x5, 125x5

Trying these out, in all honesty I think I'd rather just do good mornings.

Shane Jensen 02-04-2014 05:30 PM

Re: Shane's Wrestling Strength CF Log
 
2/4

[B]Front Squat/Back Squat[/B]
45x10/10, 135x5/5, 185x5/5, 215x5/5, 250x7/13, 250x7/13, 250x7/13, 250x7/13

I've been nervous about these four sets literally all week. Gutted it out though.

[B]Good Morning[/B]
125x10, 125x10, 125x10, 125x10

[B]Chin Up[/B]
BWx8, BWx8, BWx8, BWx8

Superset

[B]Shrugs[/B]
275x15, 275x15, 275x15, 275x15

[B]Hollow Rocks[/B]
BWx20, BWx20, BWx20, BWx20

AND superset...

Shane Jensen 02-06-2014 05:50 PM

Re: Shane's Wrestling Strength CF Log
 
2/6

[B]Snatch[/B]
45xSome, 75x6, 95x3, 115x2, 135x2, 155x2, 175x2, 185x1, 195x1, 205x1, 210 (F), 185x1

First snatches since competing on 1/26, happy with where I got to. Didn't feel the greatest but made decent weight.

[B]Clean Pulls[/B]
185x3, 235x3, 290x3, 290x3, 290x3

These on the other hand weren't what I wanted them to be. Could tell that my posture through out the pull was poor.

[B]RDL's[/B]
235x8, 235x8, 235x8, 235x8

Easy enough, continuing to go in on the posterior chain.

[B]Pull Ups[/B]
BWx8, BWx8, BWx8, BWx8

Volume


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