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

Shane Jensen 09-13-2010 07:45 AM

Re: Shane's Wrestling Strength CF Log
 
9/13
Warm Up

"Fives of Seven"
5 Handstand Push Ups
5 Thrusters @135
5 Knees to Elbows
5 Deadlifts @245
5 Burpees
5 K-Bell Swing @32 KG
5 Pull Ups

5 Rounds...15:53

Shane Jensen 09-14-2010 07:54 AM

Re: Shane's Wrestling Strength CF Log
 
9/14
Warm Up

400 Single Unders (3:30, 3 misses)
Tabata Sit Ups (90)

Skill Work: Back/Front Lever

Little bit of an active rest day.

Shane Jensen 09-15-2010 07:58 AM

Re: Shane's Wrestling Strength CF Log
 
9/15
Warm Up

"Kelly"
Run 400 m
30 Box Jumps @24"
30 Wall Ball Shots @20

5 Rounds...27:37

Shane Jensen 09-16-2010 04:53 PM

Re: Shane's Wrestling Strength CF Log
 
9/16
Warm Up

5x3 Deadlifts
335x3
350x3
365x3
380x3
395x3

"Griff"
Run 800 m
Run 400 m backward
Run 800 m
Run 400 m backward

~12:00 (Definitely an interesting experience. Don't know the exact time because clock went out by accident. Hit the mile mark at 7:52 so just kind of estimated the last 800)

Shane Jensen 09-17-2010 07:47 AM

Re: Shane's Wrestling Strength CF Log
 
9/17
Warm Up

Thrusters @165
Muscle Ups

9/6/3

17:53

Last couple of rounds of muscle ups were SLOW...

After a workout yesterday that was right in my wheelhouse I suppose its good to get one like this today. Definitely will do well in terms of keeping me humble.

Shane Jensen 09-18-2010 09:41 AM

Re: Shane's Wrestling Strength CF Log
 
9/18
Warm Up

Front Squat
205x5
225x3
245x3
260x1
280x1
300x1 (PR)

Split Jerk
135x5
165x3
195x3
215x1
230x0 (Didn't get underneath quick enough)
230x1 (PR)

Productive day.

I was the only one working out at the time so I was able to have one of the trainers at my affiliate film me to allow me to take a look at form.

Helped out quite a bit especially as the split jerks started to get heavy.

Shane Jensen 09-20-2010 07:35 AM

Re: Shane's Wrestling Strength CF Log
 
9/20
Warm Up

5 Rounds

3 Deadlifts
Max Handstand Push Ups
Rest 3:00

385/13
385/11
385/10
385/9
385/7

Shane Jensen 09-21-2010 07:53 AM

Re: Shane's Wrestling Strength CF Log
 
9/21
Warm Up

"Michael"
Run 800 m
50 Good Mornings @45
50 Sit Ups

3 Rounds

23:03

Shane Jensen 09-22-2010 08:19 AM

Re: Shane's Wrestling Strength CF Log
 
9/22
Warm Up

"Dirty Dozen"
25 Walking Lunges
20 Pull Ups
50 Box Jumps @20"
20 Double-Unders
25 Ring Dips
20 Knees to Elbows
30 K-Bell Swings @32 KG
30 Sit Ups
20 Dumbbell Hang Squat Cleans @35
25 Back Extensions
30 Wall Ball Shots @20
3 Rope Ascents @15'

25:09

Kind of so/so about this time overall. Finished (barely) the second rope ascent right around 21:00 but was just toast after that and had to break for around 3:00-3:30 before I felt comfortable with going and getting the last one.

Shane Jensen 09-23-2010 07:40 AM

Re: Shane's Wrestling Strength CF Log
 
9/23
CFWU x 2 (Second round in 20# vest)

7x3 Strict Overhead Press
115x3
135x3
145x3
150x3
155x3
156x2 (Push pressed the third rep here)
158x0

PR for this movement from the last total day was only 150, so all things considered definitely feel pretty good about how things went today.


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