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Old 05-30-2014, 06:31 PM   #1091
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

5/30

Hang Snatch
20xSome, 50x3, 60x2, 70 (F), 70x1, 75x1, 80x1, 85x1, 90x1, 95 (F, F), 95x1, 99 (F, F), 99x1

Happy with the result, but more misses than I would have liked to get there. 99 keeps the string of 1 kilo PR's on this lift on Friday alive.

Clean and Jerk
70x3, 90x2, 100x1, 110x1, 120x1, 127x1, 127 (F, F, F, F), 121 (Clean, Fail Hang Clean)

Rather than hang clean came at this to try and get the 127 for two makes that I missed on Wednesday. The belt was thrown multiple times during the string of misses going for the second make. Was missing in front today which I haven't done much at all the last three months.

Barbell Roll Outs
5x15

Lower numbers per set, but more total volume overall. I think I'm to the point where on all my ab work I'm really going to have to start cutting rest times to feel things kick in.
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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 06-01-2014, 01:59 PM   #1092
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Lifted in pounds today, and destroyed the entire world in the process.

6/1

Snatch
45x10, 95x5, 135x3, 155x2, 175x1, 190x1, 205x1, 215 (F), 215x1, 225 (F, F), 225x1

PR. Have been battling with this as a goal in mind for a long time. Paid extra close attention to really breaking the bar off the floor close and it paid off.

Clean and Jerk
135x3, 185x1, 205x1, 225x1, 245x1, 265x1, 285 (F), 285x1

Short on time so had to move quick, but got what I came to go after. Wanted the 285 for a PR total.

Back Squat
45x10, 135x10, 225x5, 275x5, 320x10, 320x10, 320x10, 285x10, 285x10

Got what I came to get here. Did not enjoy it. Its working though.

Midline
Tabata Hollow Rock

93

Goal when I've been doing and actually keeping track of my numbers has been 100. Getting closer.
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Old 06-02-2014, 02:58 PM   #1093
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

6/2

Power Clean & Push Press
45xSome, 135(1+3)x5, 185(1+2)x5, 205(1+1)x5, 210(1+1)x5, 215(1+1)x2

Have to work my high school's graduation tomorrow so not going to have time to train, threw this together in the garage just real quick.

Met the goal of just moving some weight around. Given what I did yesterday I know what I'm doing is working. Just grinding.

Midline
Every :30 for 9:00
:30 Flutterkick
:30 Scissor
:30 Rest

Done*

I failed this, miserably at least as far as I had it written. I made it through two cycles as written and knew that a third was not happening. Switched to :30 on :30 off alternating movements and that worked better.
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Old 06-04-2014, 05:13 PM   #1094
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

6/4

Snatch
20xSome, 50x3, 60x3, 70x2, 80x1, 85x1, 90x1, 94 (F, F, F), 70x1, 80x1, 90x1, 95x1

Not quite what I wanted to do here. Goal was to come in and do 98 for a couple of singles, but never made it there. Came down then back up to make decent weight.

Conditioning
5 RFT (Teams of 2)
30 Burpees
30 Russian Swings @2 pood
30 Double Unders
30 Calorie Row

19:45

Jumped in to do this with a class when someone didn't have a partner. This felt really good. Moved smooth and efficient the whole time.

Clean and Jerk
70 (F), 70x2, 90x2, 100x1, 105x1, 110x1, 115x1, 120 (F), 120x1

Had this written in my book before I went to do the WOD so knew that I had to do it. This was actually a PR for no lifting shoes, I didn't bother taking my Nanos off after the WOD.
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Old 06-06-2014, 06:43 PM   #1095
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Big, big things...

6/6

Hang Snatch
20xSome, 50x4, 70x3, 80 (F), 80x1, 85x1, 90 (F, F, F), 90x1, 93x1, 96x1, 100x1

This was an absolute mess warming up. I don't remember if I missed 90 twice or three times. Cleaned things up though at the end. Was happy to make 100. Continues the Friday PR streak.

Back Squat
45x10, 135x10, 225x5, 275x5, 315x3, 345x2, 365x1, 385x1, 405x1, 430x1

And this has been a long time coming. Nice to see this move again, lets me know what I've been doing on Sundays squat wise is working.

Pull Ups
BWx12, BWx12, BWx12, BWx12, BWx12

No weight this week, just to see if I could get those extra reps each set. Really had to squeeze on a few rep 12's.

Midline
10:00 of :30 On, :30 Off
Barbell Roll Outs

Got a few minutes in here and got bored. So started doing some hollow rocks too and kind of got away from the :30 On/Off and just started going back and forth between movements.

Got what I wanted out of it.

Had another PR after coaching class this evening, picked up a rope on a whim and did 74 unbroken double unders which is a PR by 4.
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Old 06-07-2014, 12:37 PM   #1096
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Traveled down to CF Salisbury...

6/7

2:00 for Max Reps, 2:00 Rest
Rope Climbs 15' (6)
Double Unders (107)
Handstand Push Ups (21)

Got started here with this. Doubles continued to feel pretty good. Handstand push ups are about the only movement right now that is still uncomfortable on my wrist.

Conditioning (4 Man Team)
200 Meter Sled Push + 180
80 Deadlifts @315
40 Muscle Ups
60 Cleans @225
40 Burpee Box Jumps @30"
80 Push Jerks @135
200 Meter Sled Push

25:31

Much tougher than it looked on paper. That first sled push dug a hole as far as being out of breath, turned the rest of the workout (particularly those cleans) into a battle.
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Old 06-08-2014, 02:14 PM   #1097
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Re: Shane's Wrestling Strength CF Log

6/8

Clean and Jerk
20xSome, 60x3, 80x2, 90x2, 100x1, 110x1, 120x1, 127 (F), 127x1, 131 (F), 131x1, 110x2+2

Pretty good day. No elbows on the knees on any cleans, both of the misses were backwards to my butt. Jerks felt strong. Squeezed that last series in just for some quick little volume.

Front Squat
20x10, 70x5, 100x3, 120x2, 135x2, 145x1, 150x1, 155x1, 140x2, 140x2, 140x2

First heavy front squats in a while as well. Wrapped my wrist up and it felt ok. Little aimless but feel like the volume here was pretty good.

Back Extension
45x15, 45x15, 45x15

Volume after the squats.
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Old 06-10-2014, 05:21 PM   #1098
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

6/10

Snatch
45xSome, 95x3, 135x3, 155x1x10, 175x1, 190x1, 205 (F), 205x1, 215 (F, F), 215x1, 215x1, 230 (F, F, F, F)

Lots of misses, but got what I wanted to get (the two makes at 215). Attempts at 230 were close, I'll get it in the next week or two.

Press
45x10, 95x10, 135x4, 165x1, 165x1, 165x1, 165x1, 165x1, 135x7

Bar Dips
BWx10, BWx10, BWx10, BWx10, BWx10, BWx17

Back and forth between the two here. Was encouraged with the bar dips. They weren't uncomfortable on the wrist at all. Will start to make them a staple then.
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Old 06-11-2014, 04:55 PM   #1099
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Re: Shane's Wrestling Strength CF Log

6/11

Clean and Jerk
20xSome, 60x6, 80x4, 100x2, 110x1, 120x1, 127x1, 127x1, 131 (F), 131x1, 135 (F, F), 115x1, 115x1, 115x1

Pretty good day, should probably be happier about it than I actually am. Got the 127 for multiple reps that I've been going after here for a couple of weeks, and then to make 131 again is steady and strong progress. Clarked both attempts at 135. The reps at 115 I did a pull, a clean, and a jerk.

Back Squat
45x10, 135x5, 225x3, 275x2, 315x2, 355x1, 385x1, 385x1, 385x1, 385x1, 385x1

Not easy, but got what I was looking for with the 5 singles.

Barbell Sidebends
4x10 @+5 lbs

Coming back to these. Just volume.
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Old 06-13-2014, 04:49 PM   #1100
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Re: Shane's Wrestling Strength CF Log

6/13

Hang Snatch
20xSome, 50x3x2, 70x1x3, 80x1, 85x1, 90x1, 95x1, 100 (F, F), 100x1, 103 (F, F)

Happy to tie the PR, got a little greedy with the jump to 103 trying to make an "any kind of Snatch" PR.

Shankle Complex
70x1, 85x1, 95x1, 100x1, 105x1, 110x1

Pleased. Made my goal here.

Midline
Tabata Flutterkick
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