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

Shane Jensen 08-10-2010 07:36 PM

Shane's Wrestling Strength CF Log
 
So, I've finally made the switch to fulltime Crossfit about a month ago after dabbling with assorted WOD's within my own programming over the course of the last 3.5 years.

Spent those 3.5 years working out at either a University gym during the school year, or a local Golds Gym during the summer. Was definitely always the odd one as I was squatting 3x per week (Back, Front, Overhead), dabbling in Oly lifts, and working with Kettlebells that I'd bring in to use.

I keep this log on another website as well but I figure I'll go ahead and throw it up here as well

Current Stats
22 y.o, 5'11, 182 lbs (Weight is more of a curiosity than anything for me)

Squat: 340
Deadlift: 405
Press: 150
Bench: 250 (Haven't done a 1RM in a while, approximation based on 3RM and 5RM)
Clean: 220
Clean and Jerk: 205
Snatch: 170
Pull Ups: 17
Ring Muscle Ups: 2
Front Squat: 255
Overhead Squat: 175

Goals (By November)
Squat: 365
Deadlift: 455
Press: 180
Clean and Jerk: 245
Snatch: 205
Pull Ups: 30
Ring Muscle Ups: 10

Goals are set for by November because as the title of this log hopefully indicates I'll start getting into wrestling again. I'm the upperweight coach for a high school here in Delaware.

Since I'll still be working out every day with my athletes I'll be looking more to just maintain the strength that I've accumulated rather than continue to get stronger.

Shane Jensen 08-10-2010 07:37 PM

Re: Shane's Wrestling Strength CF Log
 
Here's my log of workouts from the last month since I officially joined my affiliate. Been primarily working on the same 5 on/2 off schedule that I was using when I was working out at the Golds.

7/7

Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

6:29

7/8

21/15/9 Burpees/24" Box Jumps

3:53

7/9

21/15/9
Wall Ball Shots @14
16 KG K-Bell Swing

7/10

100 K-Bell OHS @24 KG (6:34)
100 Sit Ups (5:13)

7/12

5 Rounds
15 Thrusters @95 (3 Rounds), 75 (2 Rounds)
Run 400 m

19:37

7/13

5x5 Back Squats @135, 225, 255, 275, 290

Joshie (1 Round)
21 K-Bell Squat Snatch @16 KG (Right Arm)
21 L Pull Ups
21 K-Bell Squat Snatch @16 KG (Left Arm)
21 L Pull Ups

11:18

7/14

Lynne (Max Bodyweight Bench, Max Pull Ups)
Bench @185 (13, 10, 7, 7, 6)
Pull Ups (10, 8, 8, 8, 9)

7/15

10x Sprint 400 m (Rest 2:00 between rounds)

#1: 1:17
#2: 1:17
#3: 1:20
#4: 1:21
#5: 1:22
#6: 1:23
#7: 1:23
#8: 1:26
#9: 1:25
#10: 1:22

7/16

1/10/1/20/1/30 Deadlifts

1: 325
10: 245
1: 340
20: 205
1: 355
30: 175

7/17

Fight Gone Bad

Row: 25/19/13
Wall Ball: 23/15/13
SDLHP: 21/17/14
24" Box Jump: 17/12/10
Push Press: 20/12/12

Total: 243

7/19

Helen

Run 800 m
42 K-Bell Swings @24 KG
24 Pull Ups
Run 400 m
21 K-Bell Swings @24 KG
12 Pull Ups

14:37

7/20

AMRAP (7 Minutes)
7 Deadlifts @315
14 Pistols
63 Single Unders

3 Rounds + 1 Deadlift

7/21

7 Rounds

3 Power Cleans @195 (5 Rounds), 125 (2 Rounds)
4 Handstand Push Ups

12:17

7/22

Tabata Something Else

Pull Ups: 42
Push Ups: 70
Sit Ups: 69
Squats: 105

7/23

3 Rounds

30 Push Ups (Release Hands)
30 Toes to Bar
15 Ground to Overhead @95

27:37

7/26

3x5 Strict Press @95, 125, 140

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

27:26

7/27

3x5 Deadlift @300

21/15/9
24 KG K-Bell Swing
24" Hurdle Jump
Wall Ball Shots @20

5:48

7/28

4 Rounds

6 Squat Cleans @135
2 Rounds Cindy

14:26

7/29

Isabel
30 Snatches @135

7:27

7/30

Crossfit Total
Back Squat: 305, 325, 340
Press: 135, 150 (F), 150
Deadlift: 355, 370, 405

The failure on the press came because of leg drive, came in shooting for 900 and would have gotten it had I not missed that rep.

7/31

Muscle Up Progressions
5x1 Muscle Ups

8/2

6 Rounds

Run 400 m
25 Burpees

27:42

8/3

5 Rounds

5 Squat Clean Thrusters @135
10 Pull Ups

11:15

8/4

Snatch 1RM
160 x 1
175 x 0
170 x 1

Clean and Jerk 1RM
185 x 1
205 x 1
220 x 0

This revealed a major weakness for me technique wise, as I hit the clean at 220 with no problems but recognized that my split jerk has 0 in the way of technique right now.

AMRAP (10 Minutes)

6 Squat Cleans @125
12 Pull Ups
72 Single Unders

3 Rounds + 6 Squat Cleans + 5 Pull Ups

8/5

3 Rounds

Row 500 m
30 24" Box Jumps
25 Good Mornings @45
20 Deadlifts @205

21:00

8/6

AMRAP (27 Minutes)

5 Muscle Ups/10 Ring Pull Ups
10 Overhead Squats @115
15 Toes to Bar
20 GHD/Ab Mat Sit Ups

3 Rounds + 10 Ring Pull Ups + 10 Overhead Squats

Got the first round of muscle ups as rx'd, including the first two unbroken. Did two more in the second round before I switched to ring pull ups.

Only have one GHD in our box so would start doing ab mat sit ups and jump on the GHD when it was open. Would generally do 10 Ab Mat and 15 GHD sit ups per round.

8/7

Broomstick Mile

25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400 m
25 Strict Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Snatch
Run 400 m
50 Squat Clean
Run 400 m

19:35

8/9

50 Sledgehammer Hits (25 each arm)
200 Single Unders

AMRAP (20 Minutes)

7 Back Squats @185
10 Walking Lunge @40 (Right Arm)
7 Burpees
10 Walking Lunge @40 (Left Arm)

6 Rounds + 7 Back Squats

8/10

SQT

3 Rounds
10 Ground to Overhead @95
200 Yard Shuttle

4:46

Shane Jensen 08-11-2010 09:13 AM

Re: Shane's Wrestling Strength CF Log
 
8/11
Warm Up

Adam Brown (30 Minute Cap)
24 Deadlifts @250/225
24 Box Jumps @20"
24 Wall Ball Shots @20
48 Ring Push Ups
24 Box Jumps @20"
24 Wall Ball Shots @20
24 Squat Cleans @135/115

1 Round + 24 Deadlifts @225 + 24 Box Jumps

Tough workout.

Got halfway through the cleans and wound up dropping the weight because I was just dragging ***. Then to start the next round dropped the deads down a little bit more as well.

Shane Jensen 08-12-2010 08:52 AM

Re: Shane's Wrestling Strength CF Log
 
8/12
Warm Up

3x3 Push Jerk
155 x 3
175 x 3
195 x 3

Starting to feel more comfortable with this movement. All weights went overhead pretty easily.

Coe (10 Rounds)
10 Thrusters @95
10 Ring Push Ups

18:22

Shane Jensen 08-13-2010 09:16 AM

Re: Shane's Wrestling Strength CF Log
 
8/13
Warm Up

3x5 Overhead Squat
135x5
155x5
170x5

All weights felt good. Lets me know that I still have more weight to add to my snatch once I clean my technique up a little more.

Annie
50/40/30/20/10
Double Unders
Sit Ups

11:53

Shane Jensen 08-16-2010 08:54 AM

Re: Shane's Wrestling Strength CF Log
 
8/16
Warm Up

3 Rounds
30 Wall Ball Shots @20
30 Squat Snatches @75

25:20

Brutal...

Mikko Salo finishing this in less than 9:00 is just inhuman.

Shane Jensen 08-17-2010 09:13 AM

Re: Shane's Wrestling Strength CF Log
 
8/17
Warm Up

15 Rounds
20 Seconds Sprint
40 Seconds Rest

~1800 m

Did it out on a trail instead of a track. There was a 1 mile marker, just kind of eyeballed the distance between that marker and where I finished.

Shane Jensen 08-18-2010 08:59 AM

Re: Shane's Wrestling Strength CF Log
 
8/18
Warm Up

Nate (20 Minutes AMRAP)
2 Muscle Ups
4 Handstand Push Ups
8 K-Bell Swings @32 KG

9 Rounds + 1 Muscle Up

Very happy with how today went.

All muscle up sets were unbroken, that definitely exceeded my expectations coming in given that the most I'd done in a workout before today were 7.

Shane Jensen 08-19-2010 08:59 AM

Re: Shane's Wrestling Strength CF Log
 
8/19
Warm Up

Skill Work
High Snatch
Mid-Hang Snatch

7x1 Weighted Pull Ups
55x1
66x1
75x1
85x1
93x1
98x0
96x0

First time I've ever really done these. Came in shooting for 100 and just missed it. Will be another fun thing to work for.

Skill Work
Skin the Cats

Shane Jensen 08-20-2010 08:28 AM

Re: Shane's Wrestling Strength CF Log
 
8/20
Warm Up

3 Rounds
2 15' Rope Climbs
21 Ring Dips
50 Sit Ups

17:43

Did 2 rope climbs instead of 5 because I'm still getting used to a new technique for climbing the ropes. Subbed Sit ups in for squats because my affiliate is doing a 5K for a group workout tomorrow.

Fun little workout today though.


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