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Old 09-10-2014, 05:04 PM   #1161
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

9/9

Snatch
20xSome, 40x4, 50x3, 60x2, 70x2, 80x1, 90x1, 95x1, 95x1, 100x1, 105 (F, F, F), 105x1

Pretty good day here. Reps at 90 and 95 felt awful. 100 felt great. 105 was so close I knew it was coming if I kept going. Just keep pushing the single here.

Hover Snatch
60x2, 70x2, 80x2, 87 (F), 87x1, 94x1, 98x1

These felt really good. Both 94 and 98 were PR's

3/2/1 Complex
60x6, 80x6, 86x6, 92x6, 98x6, 80x6

Have done this complex with 100, but that was from behind and on the blocks. This is a PR from the front.

Midline
4x20 Side Plank Raises (2 per side), 4x20 Superman

Done
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Old 09-10-2014, 05:07 PM   #1162
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Re: Shane's Wrestling Strength CF Log

9/10

Hover Clean and Jerk
45xSome, 135x5, 185x2, 205x2, 225x1, 245x1, 260x1, 270x1, 280x1, 255x1, 255x1

These were real good. 270 and 280 were both PR's for cleans from the low, low hang. Jerks are feeling great.

Bent Row
155x20, 155x20, 155x20

On a real short time span. This blew my upper back up a lot.

Pull Ups
5x10

Dips
5x15

Volume.
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Old 09-11-2014, 04:30 PM   #1163
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Re: Shane's Wrestling Strength CF Log

9/11

Snatch
20xSome, 40x3, 50x3, 60x2, 70x2, 80 (F), 80x1, 90 (F), 90x1, 96x1, 101x1, 106 (F), 70x2, 70x2

Goal was 106, but clarked it. Was a little short on time so just went and got a few more makes and left it. Bar just didn't feel good in my hand.

Clean and Jerk
70x3, 90x2, 100x2, 110x1, 120x1, 127x1, 133 (F)

I consider 127 my minimum so was glad to get that. Past that though just lacked confidence today. The 133 was a clark again, so just moved on.

Front Squat
70x2, 90x2, 110x2, 130x1, 140x1, 150x1, 155x3

I think 155 is a PR for a triple. Felt pretty good especially given that I haven't been front squatting much. Front rack felt good and comfortable.
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Old 09-13-2014, 10:07 AM   #1164
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Ran a controlled WL meet at the gym this morning, got this in afterward.

Split Jerk
20xSome, 70x5, 90x3, 100x2, 110x2, 120x1, 130x1, 136x1, 141x1, 146x1, 150x1, 154 (F, F)

Felt really strong here on these. Both 146 and 150 were PR's. Eyes got a little bigger than my stomach at 154, the second miss almost took me out, took the blocks out, the bar out, everything.

Midline
10:00, 15 Back Extension, 15 Ab Wheel

7 Rounds

I think it was 7 rounds anyway, went a little over the 10:00 with the last set of ab wheels but this was good.
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Old 09-14-2014, 11:44 AM   #1165
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

9/14

Snatch
45xSome, 95x5, 115x3, 135x2, 155x1, 175x1, 190x1, 200x1, 210x1, 220 (F), 220x1

This was a PR for snatching in my garage as well as a PR for not snatching with a Pendlay or other type of bearing bar. Big break through today technique wise, finally started releasing my hook grip overhead which I've never done before.

Back Squat
135x5, 225x5, 275x3, 305x3, 335x3x10

Just grinding through the volume. Week 2 of 7 here on this 10x3 program.

Snatch Press BTN
45x10, 95x5, 115x5, 120x5, 125x5, 130x5, 130x5

Felt good here, made the goal. Amazing how paying some attention to these here have taken these away from being a major weakness. Now just another tool in the arsenal.
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Old 09-16-2014, 04:23 PM   #1166
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

9/16

Pause Snatch
45xSome, 95x3, 135x2, 155x2, 175x1, 190x1, 205x1, 215x1, 220 (F, F, F), 221x1

After some trial, made the goal here. Up through 215 strapless with no misses was great. Clarked the first two attempts at 220 so went and put straps on. Missed the one behind and said screw it lets go up, 221 went.

Pause Clean and Jerk
135x2, 185x1, 205x1, 225x1, 240 (F), 240x1, 255x1, 270x1

Made the goal here. Got lazy and set to my butt on the first attempt at 240.

Front Squat
135x3, 185x3, 205x3, 225x3, 240x3

Just setting a barometer here. Following the Travis Mash protocol of 7 second pause in the bottom, and a 15 second pause at the top. These were interesting.

Midline
60 Ab Wheels

Just squeezing it in. Just six quick sets of 10.
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Old 09-17-2014, 02:34 PM   #1167
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Getting it in quick, had to be back at school tonight.

9/17

Hover Snatch
20xSome, 40x3, 50x2, 60x2, 70x2, 80x2, 90x1, 95x1, 100x1, 80x2, 85x2

Exactly as planned. Had to chase 100 a little and save it, but it was a 2 kilo PR and was the goal weight for the day.

Hover Clean and Jerk
70x3, 90x2, 100x1, 110x1, 117x1, 124 (F), 124x1, 128x1

Wasn't near as aggressive as I needed to be on the one that I missed. The 124 that I made pinned me in the bottom for a few seconds. 128 was better, although I made a weird jerk. Very narrow with my split.
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Old 09-18-2014, 04:53 PM   #1168
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Re: Shane's Wrestling Strength CF Log

Getting complex

9/18

"Fuller" Complex (Hang Power Snatch, High Hang Snatch)
20xSome, 40x3, 50x1, 60x1, 70x1, 80x1, 85x1, 89x1, 92x1

Searching for some variation and settled here. Pretty sure my PR coming in here today was 87, so to go all the way through with no misses I was very satisfied.

Clean Pull, Clean, Squat Jerk
60x2, 80 (F), 80x1, 90x1, 98x1, 105x1, 111x1

Decided to squat jerk here for both the variation and to keep my weights a little bit lower. The miss at 80 caught me by surprise but I felt my t-spine crack all the way down. Things felt better after that. 111 was a PR squat jerk.
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Old 09-21-2014, 05:08 AM   #1169
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Gains.

9/20

Snatch
20xSome, 40x4, 50x2, 60x2, 70x2, 80x1, 90x1, 95x1, 100x1, 105x1, 110 (F, F), 110x1

Brought the singlet out yesterday for some competition prep given that I'm only 2 weeks out from the Hook Grip meet, it definitely paid off with the big PR. Happy too to go up to 105 with no misses. Both misses at 110 were behind. Had I missed again I was going to 111. Bar felt great in my hand. Really good day.

Clean and Jerk
60x2, 80x2, 90x1, 100x1, 110x1, 120x1, 127x1, 133 (F, F, F, F)

Depending on how this week goes 127 is looking more and more like it may be my opening weight because I can't even remember the last time that I've clean and jerked from the floor and haven't at least made that. Went to 133 to try and get the PR total and it just wasn't there. 3 out of the 4 misses I was under but got set backwards to my butt.

Am really going to work to try and log a few makes at 130+ here this coming week.
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Old 09-21-2014, 01:04 PM   #1170
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Re: Shane's Wrestling Strength CF Log

9/21

Back Squat
45x10, 135x10, 225x6, 275x3, 315x3, 350x3x10

Another week of volume in the garage. Not doing anything beforehand made the sets this week a little more manageable than the last two.

Bench Press
45x10, 135x10, 170x5, 195x5, 220x7, 135x10, 135x10, 135x10, 135x10, 135x10

Given that I've got a kind of tertiary'ish goal before the end of the year to bench 300 lbs going to give Wendler with some BBB a run for at least a while.

Chin Ups
5x8

Did a set after each BBB set.
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