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Old 03-20-2011, 10:26 AM   #181
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/20
Warm Up

Cleans
95x5
135x3
165x1
185x1

205x1
215x1
225x0 (Racked it, but wound up going down to one knee)
225x1
235x1
245x1
255x0 (Didn't get the bar high enough)
255x1 (PR)

Similar to the squats on Thursday I needed a good performance here after sucking on the Sectional WOD, and I got one. Video of the two attempts at 255.

http://www.youtube.com/watch?v=B7oj9-NQbIo

AMRAP 10
5 Chest to Bar Pull Ups
10 Ring Dips
15 Overhead Squats @95

5 Rounds

Got what I wanted here, finished the 5th round at about 9:50 but failed on two chest to bars in that last ten seconds.

Figure this was a good combo to prep for two movements that I'm not super good at (chest to bars and ring dips) that may pop up in the sectional workouts
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28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
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Old 03-21-2011, 04:18 PM   #182
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/21
Warm Up

10 Front Squats @135
1 Rope Climb @15'
9 Front Squats @135
1 Rope Climb @15'
8 Front Squats @135
1 Rope Climb @15'
7 Front Squats @135
1 Rope Climb @15'
6 Front Squats @135
1 Rope Climb @15'
5 Front Squats @135
1 Rope Climb @15'
4 Front Squats @135
1 Rope Climb @15'
3 Front Squats @135
1 Rope Climb @15'
2 Front Squats @135
1 Rope Climb @15'
1 Front Squat @135
1 Rope Climb @15'

8:33

Fun workout. Squats were unbroken but definitely slowed down as the workout progressed. Rope climbs (especially the descents) got a little dicey as things wore on.

Deceptively hard.
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Old 03-22-2011, 03:27 PM   #183
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/22
Warm Up

70 Burpees (4:45)
60 Sit Ups (3:00)
50 KB Swings @1.5 pood (3:15)
40 Pull Ups (4:15)
30 Handstand Push Ups (6:31)

21:46

Tough workout, lit the shoulders up something fierce.
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Old 03-23-2011, 04:27 PM   #184
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Little different set up today...

3/23
Warm Up

20 Rep Back Squat
225x20

Not a 20RM load, but enough to wake me up and get me paying attention.

Row 2k (80-85%)

7:28.4

PR is 6:59.4, so I think I picked a pretty good pace here.

"Half Angie"
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

9:50

And this is where things started to fall off. Shoulders started to noticeably fatigue during the pull ups. Finished those right at about the 4:30 mark and then flew through everything else.
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Old 03-25-2011, 03:33 PM   #185
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Re: Shane's Wrestling Strength CF Log

3/25
Warm Up

21/15/9
Deadlift @225
Overhead Squat @135

11:56 (Last time 9:12)

First (and given how I performed on this workout today, the last) time I ever did high rep deadlifts in my lifting shoes. My erectors were not happy with me.

Just didn't have the gas today.

One more shot at the God forsaken sectional workout tomorrow.
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Old 03-26-2011, 10:43 AM   #186
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Re: Shane's Wrestling Strength CF Log

3/26
Warm Up

AMRAP 10
30 Double Unders
15 Power Snatch @75

4 Rounds + 1 Double Under (181 reps total)

Still not the goal (was always 5 rounds) but its a 32 rep improvement over the last time I did this so I'll take it.

Using a speed rope definitely helped in terms of not fatiguing as quickly.
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Old 03-27-2011, 09:52 AM   #187
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Re: Shane's Wrestling Strength CF Log

3/27
Warm Up

Back Squat
45x5
135x5
225x5
275x3

315x2
330x2
340x2
347x2
352x1 (Felt heavy enough to where a second rep wasn't in my best interest)

Pretty sure that 347 is a PR for two reps (possibly by default, don't really recall doing these). These felt a little heavier than I thought they should.

10/8/6/4/2 30" Box Jumps
2/4/6/8/10 Chest to Bar Pull Ups

4:57

Was debating on what I wanted to do after squatting for a while until I settled on this. Chest to bars still need work, but I felt pretty good about this.
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Old 03-28-2011, 04:12 PM   #188
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/28
Warm Up

75 Squats
50 Pull Ups
20 Ring Dips
50 Squats
35 Pull Ups
15 Ring Dips
25 Squats
10 Pull Ups (This was supposed to be 20, don't know why I wrote it wrong)
10 Ring Dips

15:14

Was not looking forward to doing this workout.

Other than accidentally cutting the reps short by ten, pretty satisfied with how I wound up doing. Wanted to finish in ~15:00
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Old 03-29-2011, 03:42 PM   #189
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/29
Warm Up

Thrusters
95x5
115x5

145x3
160x3
175x3
185x3
195x3
200x3
205x2

http://www.youtube.com/watch?v=HW2hbSz3Xe4

Video of 205.

Pretty satisfied with how today went. Wanted to end with 205 and just missed that third rep a couple of times.

Ready to see what the second sectional workout is going to look like.
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Old 03-30-2011, 04:19 PM   #190
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

3/30
Warm Up

AMRAP 15
9 Deadlifts @155
12 Push Ups (Release Hands)
15 Box Jumps @24"

12 Rounds + 5 Push Ups (446 reps total)

I didn't expect this. Came in wanting to get at least ten rounds (360 reps) and hoping that I had a shot to get to 400.

I'll see how this holds up over the course of the week, and then decide whether or not I want to give this another go. Right now I'm leaning towards NOT doing it again. I don't know how much I'd be able to improve on what I did here.
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